AID Performance Physical Therapy Presents: Ankle Mobility for Squating


What’s up? Matt, from AID Performance Physical Therapy. We’re gonna talk about squatting again. So one thing with squatting is a lot of people don’t have the proper ankle range of motion, and what that will do will go up the chain and causing them to possibly lean more forward, possibly causing back pain, you know, bend at the hips. Not at the hips, you’re bending at your back, so when you get down, a lotta people are restricted into this dorsiflexion which cause…could cause toe-out, it could cause people to go up onto their heels, right, on their toes, which is not very good for the rest of their joints. So one way to fix that, you can grab a partner, grab a band, or you can lock the band up to a nice pole. What you’re gonna do is you’re gonna put the band around your ankle real low facing away from where you’re pulling from. What you’re gonna do is get that knee over the outside of your toes and lean into that band. Keep mobilizing. Push. Leaning forward, leaning forward, almost going into a little mini squat, all right, trying to push my knee forward, drive my knee forward. What that’s gonna do, it’s gonna help…lotta times with squatting, people are restricted in dorsiflexion because they just collapse. What that’s gonna do is help the tibia move back so that it can roll and glide so you can then get a good range of motion at your ankle during that squat.

Matthew DiFede, PT, DPT

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