Lost Keys to a Deep Squat – Assessing Ankle Dorsiflexion

As you guys are all probably aware of by now, having adequate ankle flexibility is important for achieving a deep squat.  What is important is being able to distinguish...

As you guys are all probably aware of by now, having adequate ankle flexibility is important for achieving a deep squat.  What is important is being able to distinguish between whether you actually have an ankle flexibility problem or not.  Lucky for us this can be done with an easy assessment:

Passed but still can’t squat?  You can be reasonably sure that ankle mobility isn’t the issue.  How about if you failed?  Here are some of my favorite exercises to address that:

Happy Ankling,

Dan Pope DPT, CSCS

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Categories
ankleMobilityperformancephysical therapyScreening and AssessmentsquatStretching
3 Comments on this post.
  • MovementFirst
    12 September 2014 at 10:26
    Leave a Reply

    Good post.

    I think it’s important to mention that lack of foot stability can be a major issue since if the foot is unstable, ankle will often become stable instead and reduce mobility.

    A little good exercise I was shown once is standing on one leg, on the bottom of a slope (a rebook step works well if you take one of the legs down) so that your arch is facing towards the slope. Then putting the other hip into either flexion or extension, we can try and flex the knee forward to mobilize the ankle.
    Your ankle still mobilizes but as soon as the foot become unstable you fall off the slope and that constant feedback through the feet makes it a great self limiting exercise that can easily treat all sorts of unstable / flat feet.
    🙂 I have a video if it helps.

    • djpope
      7 December 2014 at 10:26
      Leave a Reply

      Great exercise. Ya, the video would be nice!

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