If you have trouble squatting and reaching below parallel then your ankle mobility may be a limiting factor. Stiff ankles also means it could potentially lead to planter fasciitis , Achilles, and knee issues down the road. The foot, ankle, and knee go hand and hand. More on a future post.
I like to think of mobility as strength in your end ranges—its the best way to build new keepable range. Rolling on a lacrosse ball, foam rolling and or stretching isnt going to do much for your body other then temporary changes. Although it has its place.
These are my two favorite exercises for working ankle mobility:
1. Elevated forward lunge: Something that elevates your foot like this wedge pad is ideal. You can also use an incline bench to get the same effect. Keep the heel planted and push the knee as far forward as possible. As you progress load up in weight.
2. Assisted ankle roll down: Set up on an elevated surface. You can use bumper plates to adjust height accordingly. Use foam roller to roll down so the ankle is dorsiflexed (toe pointed up) as much as possible. Load up on weight as you progress. You can hold a dumbell in front of you. Youll feel a nice lil stretch effect on these as tight ankles also means tight calves.
#anklemobility #mobility #stengthcoach #oaklandstrength
Here’s the video: