If you’re curious, you can actually check how good your ankle mobility is by performing this quick test: It’s basically a chain reaction that starts with your limited ankle movement and ends with pain and discomfort that could range from your legs to your hips, and up to your spine.
You won’t be able to exert maximum force in this position, interfering with the exercise, and not allowing you to move the weights and finish the movement successfully. Well, when you have poor ankle dorsiflexion and you can’t perform a squat effectively, your torso will naturally come forward when you’re coming down to compensate and you will lose the neutral spine position, straining it and putting it at risk, and losing your balance at the same time. If you don’t have enough ankle mobility, you won’t be able to go deep into a squat - or even close to it! Limited ankle mobility might cause pain and discomfort when trying any exercise that involves squatting, and when you add weights such as a barbell into your workouts it could even cause an injury. When it comes to working out, it’s ankle dorsiflexion that needs particular attention because it’s a basic element of many movements. The opposite is the forward movement, known as dorsiflexion, and it’s the one you use during squats to bring your feet and your shins close together by flexing the ankle in a closing motion. The backward movement is known as the plantar flexion and you use it to point your feet in an open motion. This major joint allows your body to go down into a squat while moving in a sagittal plane, meaning that it goes forward and backward. To understand why ankle mobility can be a limiting issue when exercising, we need to talk about how the ankle works first. Having strong ankles is the basis for a clean and controlled squat movement, as well as all the other exercises that involve some form of squatting, such as lunges, or even deadlifting to reduce the risk of injury during the lift.Īnkle mobility is key for better performance, and we’re here to help you improve your flexibility with a few easy exercises and stretches that you can do at the gym - or even at home! But first, let’s talk about the importance of ankle mobility… Why is ankle mobility so important? And while strong muscles are definitely important when it comes to mastering squats, there’s another thing that you should keep in mind if you want to get the best squat results possible - ankle mobility. They offer tons of variations and modifications that you can try depending on your fitness level to help you slowly make progress by strengthening your leg muscles and growing a more powerful lower body. Squats are a staple movement in any strength training routine because of how simple yet highly effective they are.
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