Fixing weak ankle mobility?

MissGamerGirl

My ankles are preventing me from squatting below parallel. They cause me to shift my weight to my toes and not on my heels, which results in failure if I try and get deep enough.

Any tips or exercises I could do to fix this issue? I can't really make gains until this is rectified. Thank you!

MissGamerGirl

Also...something interesting I discovered the other day in the gym.

I was doing these lunges where on your moving leg you have your foot on a slider. When I would slide back with my left leg, it felt unusually challenging. When my right leg traveled, it didn't feel like a challenge at all and that I could do it all day long.

When I squat, one hip is lower than the other and I don't squat evenly. It's not as bad now. It's improving, but still noticeable.

Not sure what this means with my hips? Weak hips, abnormal hips? lol

snbouchard81

I don't know what it's called, but is it possible that one of your legs is slightly shorter than the other? I have had friends that had that issue.

MissGamerGirl

I don't know what it's called, but is it possible that one of your legs is slightly shorter than the other? I have had friends that had that issue.

Ugh! It was really bizarre when I did those lunges, like night and day difference!

girlie100

https://www.youtube.com/watch?v=_Gwgm3s2EQ0

there's lots on youtube on squat mobility and ankle mobility it will take some time if your mobility is really bad just keep working on it.

For now try squatting with some small weight plates under your heels see if that improves anything :bigsmile:

krokador

I have one leg that is short than the other (by about half to 2/3rds of an inch) so I can relate. The good news is that it doesn't have to be crippling. Also have a history of ankle sprains and really tight hips and sciatic nerve pain so my ankles are less than mobile, too. In the end my left leg (the one that is shorter) is the strongest, most stable of the 2. It also tends to get tighter on this side. Here's what's helped me the most:

Foam rolling the hips, IT band, adductors, quads, both sides of your lower leg and your calves will help a lot with breaking down the tightness before you do any mobility work. Stretching the calves is huge for both knee and ankle mobility/stability. The kneeling hip flexor stretch can also be modified to add some ankle mobility in by moving forward over your foot (stay upright, then gently lean from one side to the other).

Addressing hip mobility might help you, too. Sumo squat stretches, hamstrings, groiners. One video I'd recommend you watch is Joe DeFranco's limber 11: http://www.youtube.com/watch?v=FSSDLDhbacc

As you work through the mobility and stability issues your squat should get more even. In the mean time, what girly sai dabout the small plates under the heels might save you! (And doing more lunges as accessory might help you even out the strength on both legs)

MissGamerGirl

So I tried the weights under my heels tonight at the gym, and it made such a difference! I actually felt my core, quads and butt working more, which for some reason I didn't feel much of before. I was able to get to the lowest that I've ever been thus far (still needs work but I think time is really the key factor here). I also did more quad/calf/hamstring stretches beforehand as well.

I'm actually shocked that a couple inches of metal beneath my heels made that much of a difference! Human anatomy is an amazing thing. Thank you both!

lwoodroff

some proper lifting shoes would be the next logical step..

MissGamerGirl

some proper lifting shoes would be the next logical step..

I wear converse all-stars.

MissGamerGirl

But by that comment if you meant for me to buy special weightlifting shoes...thanks, but no. Special weightlifting shoes = $$$. Being a full time student working two jobs = not very much $$$. So I make due where I can. And also I just don't think they're 100% necessary.

I've researched that a flat shoe in general is what you need in the weightroom, so that is what I wear. And so many people wear converse when lifting, or recommend them. Hell, Medhi wears them.

lwoodroff

Given your heel challenges, a flat shoe might not be helpful. Weightlifting shoes have a bit of a heel. You are fixing that with the plates under your heels though!