The Secret To Deep Squats: Unlock Your Tibia & Ankle Mobility
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- Опубликовано: 6 апр 2020
- Deep squats are as functional as it gets when it comes to functional movements. However, the majority of people around the world are unable to do this! BUT WHY?!
In this video, we dive deep into what we believe to be the ultimate secret to deep squats - foot, ankle, and tibia mobility. From a functional standpoint, the ability to move well and move often starts with your foot, ankle, and shinbone. Mobility in this region can and will directly influence movement along the entire kinetic chain - which describes the interrelated groups of body segments, connecting bones, muscles, and joints working together to perform movements. In order to not cause issues up the chain, we need to assess and optimize mobility at the beginning of the chain - the foot, ankle, and shinbone!
In this video, you will learn how to functionally assess and improve the deep squat. We provide a step-by-step process for how to assess ankle and tibia mobility. Not only do we examine the talocrural joint, but we also look at the tibiofemoral, tibiofibular, and coupled motion at other joints in the foot and ankle!
Want to learn more about ankle mobility and how to ultimately unlock it? Check out our [P]rehab Membership!
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Maybe I’m just blazed but watching raj when the other guy is talking is so funny in the intro😂
This is the most hilarious comment. I was literally thinking the same, blazed
@@genarofontanez same
Watch it in x1.5 speed 😂
Daredevil why you watching this, 😀?
Nah I was thinking the same thing lmao
I started doing after watching your video and it REALLY helped! Thanks for the info and demonstrations.
Wow, your approach is totally different and creative!!! Most important, it works for the first time compared to other videos about this topic. Thanks a million 👍
Hey P Fong, thanks so much for the kind words and so glad you enjoyed the video! Our goal is to make sure we provide YOU with the right accessible information! Be sure to subscribe, we have some good stuff coming soon!
I am so appreciative that these older videos still show up in my YT feed. This was very well explained and just what I needed! Thanks.
Thank you, this has been question I have had for 20 years.
Thank you your psychoeducation and visuals helped me to squat much deeper more confidently and engage more with my somatic experiencing during the phases in squat. I'm a subscriber now and have the greatest respect for your knowledge. I'm going to a physio to ensure correct technique, proper assessment of my legs/bone length etc and focus to maximise technique in the gym. Good stuff!
Wonderful! Thank you so much for your kind response, we greatly appreciate it!!
How much time it take to improve??
I stretched out my left ankle with said exercises and altered my standing position to allow knees to go over toes and I found my ergonomic groove. A few days. Moreover it was the confidence to do it and allow myself to explore given the science predicated in the presentation.
This content is gold, thanks guys 😊
Thanks for the support!
Wow this is a really good video. Helps identify symptoms of the issue, then gives 3 movements to help said issue. Very good job.
Good video.Thank you.
Love this! Totally helpful! Would love hip mobility tips. Thanks!
This guy's a real stickler.
lol
Super helpful! I have foot and ankle issues that I've been in and out of physical therapy for the past 3 years for but they never focused on my tibialis anterior or tibial rotation so I think that this could help with my issues!
Good stuff doctor. Thanks for the info.
That split squat/dorsiflexion stretch on the bench where he rotated the femur internally can create pinching in the posterior horn medial meniscus in certain individuals.
Very helpful, thank you
I’m watching this on the bus, can’t wait to get home 🙌
This is very detailed video. I had some issues with my left leg sheen bone muscles and surprisingly this videos helps for it along with the details of deep squat.
Great guys .great man .and great work .
I thank to both of you
I honour for you bro
Love the tibial rotation in internal and external rotation. Never seen that component prior. Nice work.
It can be a game changer!
Iv got a pull up tower with a horizontal support bar 1 metre from the floor & resistance gym band tied to it (like a set of reins basically).
I Hold on the band whilst squatting & you can get as deep as can be. Iv also got squat shoes which are raised at the heal & support the top of my foot also.
Holding the reins do make the bodyweight squats easier but they are great for making the exercise alot more quad dominant.
I've got weights & a squat rack but I've now ditched the weights for time being & switched to bodyweight squats as my cardio go to exercise
Best video I’ve seen on this topic. Thanks so much.
Appreciate the kind words!
I was looking for exactly this advice. Thank you!
You're so welcome!
Awesome. Thanks
Thanks great information
Beautiful stuff
So glad i found this. I cant squat and it has tondo with my ankles...i always thought it was because i dont have leg strength...am def going to give this a go
Thank you!
Awesome!!
Very useful👍
Thank you!
Great subject to work on...Nice work out.
It sure is. We have some new videos that talk about similar topics. New videos every Tuesday
Exactly my problem - I'll get working on it - thanks
Let us know how these exercises treat you!
Thank you so much
very helpful. Thank you
You're welcome, we're glad this was helpful!
What timing!! My tibia is locked up tight after a ruptured achilles and surgery. 4 months in a boot/nwb really did a number on me.
Rooting for you! We have some other great content through our app if you are looking for some more ideas once you have been cleared for rehab! bit.ly/tryprehabYT
It is dam good man. I am sure this will help in freestyle and backstroke swimming
Have been operated on my ankle years ago (tasal coalition). When i try exercises like these i feel in on the inside of my ankle while my internal rotation is very bad (which seems to be the wrong way around) any idea where this comes from?
Amazing video- I used this exact principles using a squat gauge called the Squat Drop @squatdrop
Good model, does what he's told, and I might add...those quads are FAR FROM NORMAL! RUGBY, BICYCLIST, BOWLING BALL PUNTER? VERY NICE video. I'm learning some new and helpful info!!
great video, i am going to start doing these daily.
You got this! Let us know how they go!
For my reference:
- 0:50
- 5:28
- 6:50
Great idea!
One of the best videos I’ve seen great knowledge
Thanks for the love Craig, be sure to sub! Lots of knowledge bombs dropping soon!
@@ThePrehabGuys I’d love one on elbow lockout like straight arm mobility. As I always see the women with much better overhead positions and there arms are always close to there ears. But the men tend you bend at the elbows
I have an appreciation for how much of a stickler this guy is!
i already do this but cool to perfect
instructor's squat at the end undermines the video.
Magic!
Amazing content
Thank you!!
so helpful thanks! would appreciate rhe camera man shooting from the front and full body at all times for clarity.
good feedback! thanks for following!
is that the feeling when squatting down ? Feel the tibia rotation in and the opposite - rotate out going back up?
Great video! I'm starting to hear more and more about how knees over toes deep squats are healthiest and most effective
Thank you!! Yes here is an article on knees over toes we wrote to learn more about this!
theprehabguys.com/knees-over-toes-is-it-safe/
@@ThePrehabGuys Thanks!
@@gregwright6281 watch knees over toes guy on youtube, he has great advice
Thank Thank very much.!!!.
Would it be okay to use a wider inclined board than yours and deep squat on that (with weights) until I am flexible enough to do deep squats without a board? Or is it harmful?
the motion at ~08:02, is that bad for the knees or should we be concerned about the knee joint during that movement?
Hi thanks for the vid. When doing the ankle mobility exercises and stretching the calves, do you actively try and ‘flex’ and contract the tibia at the same time? In fact, where possible, would you always try to flex the agonist when doing any kind of stretch / mobility work? Thanks!
Mike, good question! You absolutely can, it's just a different form of stretching that can be done! Try both and see what like better!
I was a little bit unclear from the video. Are you saying that internal rotation is what you EXPECT to happen for someone with limited mobility or what you should AIM FOR. From what I had previously understood you want to your tibia to externally rotate so you knees do not cave inward for you deep squat? Thanks very much.
Can we do this as a warm up before running daily
Thank you for this video. I badly sprained my L ankle and had an avulsion fracture of my lateral malleolus of my L fibula at the same time.
It has been 8 months now and I still have some stiffness and it feels like gunk in the front of my ankle when I dorsiflex forward.
I use a resistance band above right at my ankle and just below my ankle bones to keep the crease of the front of my ankle back and then with the band off I get a smoother glide when I dorsiflex my ankle.
My question is - you say not to dorsiflex into pain but if I do not press into the resistance in the front of my ankle which is uncomfortable but not super painful, how do I keep increasing ROM with the dorsiflexion of my ankle.
And is it common for this type of bad ankle sprain with a fracture take a year or more for all the swelling to go down.(my ankle swelled to the size of a tennis ball right after I twisted it and fell. I did wear a full knee height boot for 3 weeks and then an Aso ankle brace for several months).
I am not sure how much I need to push into the ankle dorsiflexion to get my ankle back to full dorsiflexion ROM.
Great question Gayle! Sounds like you had quite the injury! We recommend you taking a peek at our ankle dorsiflexion program! Sounds like it could be just what you need! theprehabguys.com/program-ankle-dorsiflexion-overhaul/
@@ThePrehabGuys I think I have a problem from the bad sprain with my talus bone not stabilizing when going into ankle dorsiflexion.
I am not sure if your ankle dorsiflexion program would address the problem of stabilizing the talus bone because if I just push into dorsiflexion without stabilizing the talus bone then I am going to irritate my ankle joint.
I did each mobility exercise for 3 sets of 5 reps, but there wasn’t any improvement. How long do you think it will take to see results?
How about adding mulligans technique to the dorsi flexion / tibia rotation exercise? Using a band around the ankle that pulls the shin back?
Mobilization of the joint with movement can be helpful in improving DF range of motion! Check out our DF program! theprehabguys.com/program-ankle-dorsiflexion-overhaul/
Very gud exercises thanks from Germany
Thanks for the love from Germany! Check out more of our videos and let us know what you think!
Very good sir. Is frog jump the same. Am in Kenya sir
Man do you know anyone near boston that can help with these lower body issues?
Hi! This was very helpful. I'm 49 and healthy. No knee injuries prior. 10 months ago I had a medium-severity spill downhill skiing. There was just a little swelling. I walked out fine. For 4 months I walked and stretched lightly. Then month 5 I started at home rehab. My right knee is about 95+% healed now. The only thing I can't do is deep squats. My right knee will hurt on the back side when I do these, and about 1/3 of the way down my calf muscle. If I put a small rolled wash rag behind my knee it stops all pain when deep squatting. Do you think I should just continue to do leg and core workouts (body weight, bands, and very light dumbbells) and hold deep squats to entirely clear it up? Thanks! chris
Hey Chris! Thanks for all the thorough information! I've definitely had my fair share of skiing spills as well so I feel ya! Hard to say exactly without doing a thorough evaluation but what I can say is that it may be worth focusing a bit more on those appropriate knee mechanics especially into flexion. Have you checked our our knee prehab program on the app? I think it would be a great addition to everything you are currently doing in the gym! Check it out here! theprehabguys.com/piriformis-syndrome-a-real-pain-in-the-butt/
When put the foot on the bench, rotating the tibia in, my foot looses the arch. Is that supposed to happen? Is it working well when that happens?
It’s crazy to me that I never realized this was an issue for so many people. I’ve always just been able to deep squat with no issues.
Definitely can be limiting for some people! I know I myself have a hard time with it! But with training and the right exercises, it can improve!
Why are you watching this 😂
@@victorlamarca5156 because I was curious about what inhibited people from doing it, and what body dynamics made it possible for me to do so easily. It’s very interesting!
Congrats!
😂 good for you, we have issues
A+ CONTENT
Thank you, we appreciate it
This is so interesting - I might have understood wrong but seems like the opposite of what we train in ballet pliés and I’ve always had limitations there!
Every sport has it's own way to train the body to move, give these a try and let us know what you think!
Could you elaborate on what you mean about ballet? I did ballet when I was young, and I've wondered if being up on my toes so much has led to limited ankle mobility/tight achilles as an adult. Meaning I can't deep squat! Wondering if this is what you're experiencing too?
@@veraf7315 :) So we’re taught knees over toes always no matter what, and when you hit your limit in plié in that orientation, bring your heel gracefully off the floor - so no options to try to increase ankle dorsiflexion, at least not at the casual level I was learning. So the idea that it’s okay to achieve a deeper squat by using different positions was mind blowing. I don’t know where my different mobility came from in the first place or how it was sustained. Learning journey!
wow is this good...I am 50 and have severe flat feet. any modifications to this?
not specifically. try this out!
I feel something blocking my ankle when I do the ankle mobility thing for one of my leg, like a stiff or blocking sensation, any tips on that?
work on it and continue to assess to see if it improves
If it's on the front of your foot to where your foot goes into your shin then it's a bone block and can only be treated by physio massage. Even then it's something you can't do much about its Genetics basically
For some reason my internal rotation is bad but when i try to stretch my ankle (the one where you put the knees behind eachother) i feel it pull on the inside of my ankle?
There a loud crunching sound when I squat ATG but no pain, I’m wondering if I should stop doing ATG squats
Our bodies crack, pop and move and that's ok as long as there is no associated pain with the crunching noise! Learn more about it here! theprehabguys.com/is-cracking-joints-bad-the-science-of-joint-cavitations/
Thank you so much. Could it be the hips. I feel a nice stretch on the back of my ankles but I still can't do deep Squats and most of the time I feel hip pain after my legs work out.
It could be a mobility restriction at the hips as well! theprehabguys.com/program-hip-mobility-overhaul/
Hi guys how often should I do this each week?
How long does ankle mobility take? I've tried on & off for a few months but I also get demotivated & just continue squatting with my heels on small plates since my ankles never get better. If I follow an ankle mobility routine everyday for how long do you think I can finally have good ankles and squat with just shoes on & no plates or wedges?
Hello! Great question. Unfortunately we are not allowed to give direct medical advice on this platform as it is illegal. However, everyone will respond different to gaining mobility. The best thing to do is stay consistent, and do not get down on yourself! If you continue to work on mobility each day and make it part of your routine, that consistency is what will help you improve! Also if you are looking for more ankle dorsiflexion exercises, we have a dedicated program to ankle dorsiflexion, and a blog article. Here are both links!
Ankle Dorsiflexion Program: theprehabguys.com/program-ankle-dorsiflexion-overhaul/
Ankle Dorsiflexion Blog Article: theprehabguys.com/unlock-ankle-mobility/
Hope this helps, and best of luck!!
I've had four surgeries on the right ankle. spiral fracture of right fibula, torn deltoid ligament, torn syndesmosis. I have two nylon tightrope wires going from one malleolus to the other and a plate on the fibula. These surgeries were now 10+ years ago. It feels like a block or tightness in the front of the ankle and top of the foot. Definite loss of dorsi-flexion by several degrees. How can I figure out whether this is about soft tissue or bone misalignment? How can I make gains in flex?
theprehabguys.com/unlock-ankle-mobility/ see if this provides you with any insight!
@@ThePrehabGuys thanks for the article.
TKS 🇧🇷👍
feliz que você gostou do vídeo :)
I feel a stretch in my hamstrings, which stops me from dropping lower. It didn't make a difference when I put my feet together. In fact, the hamstring stretch was stronger.
Will romanian deadlifts for hamstring flexibility fix my depth issue?
I believe my ankles have good flexibility since I like to stretch them by doing a weightless ATG squat (with rounded back) and putting all of my body weight onto 1 ankle and pushing forward and holding for 1 minute.
RDLS are a good exercises to work on strengthening your hamstrings and posterior chain through a greater length! Even try standing on a small box so you can allow yourself to reach further towards the ground and work your hamstrings through an even great range.
5:25 Tibial & Ankle Cars - helps with internal rotation
6:53 Elevated Ankle Dorsiflexion w/ Tibial Rotation
You,all threesome doctors of physiotherapy,are sharing Gold Standard Knowledge. 🙏
Trying to help everyone and anyone who needs it! Thanks so much for being part of the [P]rehab fam!
I’ve got issues with deep squats, but my main problem is knee mobility because of ACL reconstruction in both knees. I may have some hip mobility issues as well. Do you have any Prehab exercises for that?
We've got some really solid programs to help with all of this! Start with checking out our knee program here..theprehabguys.com/knee-prehab-program/
If there’s knee pain with the tibial and ankle cars what does that mean? And should I regress it?
If dealing with pain, then this may be too big of a range for your body currently so try working through a smaller range and progressing per your tolerance.
What about increasing ankle (calf?) flexibility? I danced for years but always had tight calves despite 20-30 min/day focused stretching. Now b/l knee pain (maybe pfs? PT & all the pfs exercises never helped) prevents me from deep knee flexion as well. The last exercise is a non-starter for me due to pain, even without torquing for leg pronation or supination. What now??!?
Have you tried foam rolling or had a sports massage? I have found both of those helpful at various points.
I tried the tibial rotation and felt pain in my knee???
Its a deep Ligaments strengthning also
I sprained my right ankle while playing badminton...was the worst in my career(Tier3 whatever).
I didn't rested enough and started playing again and didnt hinder anything.....after an year or so now my ankle is very stiff and looks a bit swollen as well...yeah after an year from the day i started playing again.
I Have also been doing the exercises you suggested but it just doesnt help me instead it creates a bit of pain in my ankle
Kindly suggest me how can i help myself in getting my ankle back to normal.
These exercises are just a small piece of the puzzle. We have a great ankle sprain program designed to improve mobility and strength! theprehabguys.com/program-ankle-sprain/
When your high school coach would tell you to keep your heels on ground doing squats 😂 came here just from that
That thing he's spending on his really need what is it called and where can I order one
It's called a slant board.
The fact that the speaker squats so many times without being able to keep his heel on the ground threw me off
I like the deep squat a lot. I like to also shift my weight from side to side in that position and to twist left to right in that position too. I also like to take a wider stance and to shift from side to side, with my feet so far apart that once shifted to one side, my other leg is straight.
What about people who born with Valgus ? I have a lot of problem to squat . My ankle mobility is the worst and my knees always crashing in..
I've had a R ACL repair 1990, is it safe to do deep squats?
This depends on what your mobility is looking like these days! It's certainly not out of question however! Have you checked out any of our knee content?
I've feel a blockage kind of a thing in my legs whenever I try to squat also my heels doesn't touch the ground while doing the deep squat, please advice
This is a common issue with squatting mechanics. Often, we deal with tightness through the hip joint but also through the ankle joint and this can limit our ability to perform a squat. To truly master the squat check out our program here! theprehabguys.com/program-squat-fundamentals/
When I go deep squat, The side of my shin bone feels a weird stretch (not pleasant), Hope this video helps 👍
you left out the sacrum?
holly shit¡¡ than you, I'm never able to do a full squat, if I let my foot on the ground I fall backwards and if i let my feet stop touching the floor i lose all balance. But I have a question, is it okay if I squat with some weight using elevation for my heels? right now it's the only way I can do it right, so it seems logical to me to train like this in order to do it properly at least for now
Love to hear it! And yes, using a heel lift is a great way to begin to train the movement pattern if needed! I definitely recommend checking out our ankle dorsiflexion mobility program through the membership to really start to improve that squatting form! Keep after it! theprehabguys.com/program-ankle-dorsiflexion-overhaul/
Any name of this problem????
How often do u do this ? And how long until u have noticeable results ?
Danny these can be done daily if it feels comfortable. Results are dependent on consistency so STICK WITH IT and see how you do!
I get how to do a single leg squat as well
Thanks for this video! I always thought my hip would prevent me from going deep. But it's actually my ankles. When doing the exercise in the ending, I feel a strong stretch in my achilles tendon, is that intended?
Depending on your ankle mobility yes you may feel a strong stretch through your achilles and into your calf muscles! Often times it's the ankles limiting our squat form! Happy you found us! Be sure to subscribe!
@@ThePrehabGuys thank you so much for your fast reply! You gained a new subscriber :)
Sticker.
Something feels off while I'm doing the exercises. I feel like I'm working the quads instead of my ankles
Will this help if I try to do the squat and my heels come up and Achilles feel tight?
Working on your ankle mobility and tibia mobility could be exactly what you need to improve your squat form! Give it a try!
Great video. However for women - avoid doing any vertical work (squats included) with feet together. Better to have feet an open hand's width apart. Women's hips are wider and therefore we need a wider base support for the health of our knees and hips. Thanks!
But this guy teaching is squatting and his heals are up every time 🤔
Go back to moomin valley.