How to improve Ankle Dorsiflexion for a better squat
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- Опубликовано: 3 май 2020
- Fix Your Squat: Lack of Ankle Mobility
Having full ankle dorsiflexion is essential in your posture and movement, especially for moving, walking, running, squatting, and jumping.
One of the common problems with squatting performance is restricted ankle dorsiflexion. A possible reason for restricted ankle dorsiflexion is a tight joint capsule and or scar tissue in the ligaments, usually from prior injuries.
Restricted ankle mobility can lead to undesirable compensations throughout our entire posture!
A common solution for this restriction is ankle mobility exercises:
1. Knee to Wall Ankle Mobility Drill
2. Banded Ankle Mobility: Posterior Talar Glide
3. Anterior Tibia & Fibula Glide
Make sure you preforming the mobility drills before starting the exercise.
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Thank you, I'm crying after all years of being misdiagnosed & misdirected. thank you, thank you.
What the hell happened and good for you
Great explanation with visuals - thank you for sharing
Thank you very much
Gracias estos ejercicios me están ayudando tanto después que habían desahuciado mis tobillos. Gracias!!
Dorsiflexion isn't just inhibited because of tight capsules within the tarsals, but a hell of a lot of people have tight Achilles, gastrocs and soleus which is also going to prevent full dorsiflexion of 20 degrees. If people have trouble with lack of dorsiflexion mobility, i'd first suggest trying dynamic and static stretches that allow the Achilles to stretch better and become healthier and then work on dorsiflexion exercises that might include downward dog, barefoot 'asian' squat (squatting as low as you can whilst keeping your heel on the floor), standing the ball of your foot on a step and allowing your heel to drop down as low as possible, and also 'knee over toe' slope stretches/exercises. Remember folks, the ankle only dorsiflexes to around 20 degrees anyway, so there wont be a huge difference if you can already dorsiflex to 15 degrees.
Yes! Also, I always had a ton of tone in my 'calves' (my dorsiflexion has always been very limited, because of FSH MD, and I even toe walk primarily, mainly because of that) and they always seemed pumped and hard (I even reversed my bed around so that my feet could press into the wall at night to help stretch my calves). I only just realized recently though that my SOLEUS (which I was barely even aware of) in particular was the tightest, and after a few weeks stretching that (and your KNEE has to be BENT on the side you are stretching to really hit the Soleus) every morning before a daily walk, my ability to get closer to a proper squatting depth (which is where I am presently after a very bad hip injury, on top of the disease/MD) has dramatically improved.
I have low knees and a longer femur so this has always been a problem and idk if thisll work
Es un video muy interesante, ya que te ayuda a saber cual es la postura correcta al momento de realizar una sentadilla, y los errores que comunmente se realiza cuando un entrenador no tiene los conocimientos suficientes
si a bueno
This is also a nice soleus stretch because this muscle may be overactive and tight and needs to be tweaked and stretched for better dorsiflexion.
thankyoy for presenting with skeleton &muscle animation
You should check our Strength Training app, there are lots of exercises with full anatomical analysis 🧐
👍
have tried it so many times but for some reason i just feel an impinchment on the front side of my foot. Any other ideas how to fix it? Really want to squat but can't go down all the way even with weightlifting shoes :/
Try doing it with feet and knees slighty fan open. It doesnt just depend on the ankles but also the type of angle joint in your hips.
@@search895 1
@@search895 noi
@@search895 knees
@@search895 depends on ankles because your hips shouldn tinterfere if your ankles are already good. I mean if your ankles arent good your torso has to compensate by leaning forward, which could mess with your hips and force you to flare them out. So the issue is not that your hips dont flare out, its thats your ankles dont have proper mobility
posterior talar glide and anterior tibial glide have same effect or i have to do both?
Same effect because they both achieve posterior talar glide and anterior tibia and fibula glide. Good to do both to experience different variations but all in all achieve same things
I broke my ankle two years ago and now every time I try to do squats my knee hurts Because of my stiff ankle
This is exactly my problem
My also
Is your problem solved or not
@@Anuragsharma-ol2xs Yes it got better.
@@mounirkanane8083 how brother
@@Anuragsharma-ol2xs I did some stretches and exercises to improve ankle mobility. If you search up on RUclips how to improve ankle mobility you should find something helpful. Good luck.
I want to mobilize my talar joint i dont have bands
get some. dollarstores have them sometimes
Who skateboarder here i would say you got far from sprained for sure if u did to he mentioned.