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Ankle Mobility

Today I would like to discuss how increasing your ankle mobility can improve your squat form. While increased ankle mobility can help with multiple moves in and out of the gym, today we will key in on the squat. The first issue we need to address is some of the causes of poor ankle mobility. Some common causes include ankle sprains, high-heeled shoes, tight calves, arch pain and even genetics. When the joint and muscles around the ankle are tight and restrict your range of motion, your ankle will not be able to fully flex. This will inhibit your ability to get below parallel when you squat. Two ways to help improve this issue include self-myofascial release and static stretching. Self-myofascial release is basically a fancy word for foam rolling, you could also use a lacrosse ball or barbell to get the job done. Start by sitting down and placing the foam roller under your calf muscle and roll up and down the length of the muscle for 30-60 seconds. If you feel one spot is a little more tender than others feel free to spend extra time on that area. The second strategy involves static stretching which is holding a stretch in one position for around 30 seconds. My favorite way to incorporate these types of moves is finding a small ledge about 4 inches high, I then place the ball of my foot on the ledge and keep my leg straight. Once I'm in that position I will lean forward until I feel a good stretch in the back of my lower leg. I will then repeat the move with my knee bent because that will represent the bottom portion of a squat. If you start with these basic moves and stay consistent this will open up a whole new level of mobility which will, in turn, improve your squat depth.

2500 S. Ashland Avenue, Green Bay, WI 54304
920.497.1161
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