Last week we introduced the ankle as a naturally stable joint that could benefit from more mobility. When we squat, mobile ankles allow us to reach to full depth. With mobile ankles, our feet and knees can stay stable during squats and other movements.
We discussed how stiff ankles lead to the breakdown of the surrounding joints and limit our ability to squat with good technique. If perfect technique in the double and single leg squat cannot be achieved we can use the “Joint-By-Joint” concept to solve the problem.
A test was introduced last week as a tool to uncover missing ankle movement. What I want to do today is discuss the results of the ankle mobility screen. If you didn’t test your ankle mobility yet, take a minute and check out last weeks lecture.
After performing the test, what did you notice? Did you pass? Don’t worry if you failed! You are a part of a large majority of athletes with stiff ankles. It is important to understand the different reasons for developing stiffness at the ankle so that we can appropriately treat the problem. There is no ‘one size fits all’ approach to fixing stiff ankles.
Stiff ankles are primarily caused by two different factors
- Joint Restriction
- Soft Tissue Restrictions
Joint Restriction
Joint restriction is simply defined as a loss of space between the bones that connect at the ankle. Essentially they stop moving appropriately over one another. Bone spurs or abnormal calcifications within the joint are some of the main reasons for this type of block (1). They usually develop after trauma, such as a previously sprained ankle. Old age can also contribute to a bony block.
A common result of joint restriction is impingement of the ankle joint. This is usually felt as a “pinching” or “blocked” sensation in the front portion of the ankle during the ankle mobility screen.
In the book Anatomy for Runners physical therapist Jay Dicharry, uses a perfect metaphor for describing how these types of restrictions change our movement patterns (2). If you have ever driven your car through a European-inspired roundabout, you know that you can’t just drive straight through the intersection. You have to go around the center island.
An ankle with full mobility will allow the tibia to move freely on the foot. Think of this like a car being able to move straight through an intersection. A bony block is like a roundabout in the intersection. When the car enters the intersection, it must now go around the island in order to proceed on its previous route. Essentially our lower leg spins off its normal route and falls inward. As our lower leg goes around the bony block, the knee is pulled inwards. Movement breaks down.
If you could not pass the ankle mobility screen and you felt a “pinch” in the front of your ankle, there is a possibility that you have a bony block. We can use ankle mobility exercises in order to fix this type of stiffness. We will discuss these tools next week.
Soft Tissue Restriction
Soft tissue restrictions at the ankle joint include muscles (gastrocnemius, soleus, tibialis posterior) and fasica. These structures can become stiff and inflexible over time. For example, a sedentary lifestyle or wearing high heels often can cause these muscles to become stiff and tight.
Fascia, a type of connective tissue, weaves its way around our entire body. Fascia is like a spider web that spans from the top of our head to the bottom of our feet. It wraps around and envelops bones, muscles, organs, nerves…basically everything!
When we move often and with good technique, the fascia surrounding muscles stay pliable and elastic. If you viewed fascia under a microscope it would appear in an organized weave pattern (3). This weave design allows the soft tissues in our body to glide easily over one another in a smooth fashion.
Inactivity and poor movement disrupts this weave pattern. The once organized pattern ends up looking more like a random scrabble drawn by a 2-year old kid with crayons. Not only are the fascial fibers now arranged in a complete mess but they actually lose their elasticity and stop gliding easily over one another (4). When this happens, natural flexibility is restricted and movement is limited.
Earlier I mentioned an analogy about a bony block as equivalent to a roundabout, well a soft tissue restriction is more like a traffic jam. As your knee tries to move forward over the toe, it runs into a congested mess and is basically halted in its track. When this happens, our body will do one of two things.
First the knee will stop moving forward and somewhere else in the body will have to move. This is what happens when we see a lifters chest collapse to get deeper in their squat. The other option is even worse. The knee will take a path of least resistance and fall inwards. This is basically like our car going off-roading to get around the traffic jam. When the ankle rolls in it takes the knee with it. Again, movement breaks down.
These type of limitations will usually be felt as tightness in the calf or heel cord during the ankle mobility screen. If this is the case for you, we will go about addressing this restriction next week with two different tools – stretching and foam rolling.
Ankle mobility is a very important aspect in achieving a full depth squat. Hopefully this lecture was able to give you a more in depth understanding on the different mechanisms that can cause stiffness to the ankle joint.
Until next time,
Dr. Aaron Horschig
With
Dr. Kevin Sonthana
References
- Hess GW. Ankle impingement syndromes: a review of etiology and related implications. Foot Ankle Spec. 2011. 4:290-297
- Dicharry, J. (2012). Anatomy for Runners. New York, NY. Skyhorse Publishing.
- Schleip R & Muller DG. Training principles for fascial connective tissues: scientific foundation and suggested practical applications. Journal of Bodywork & Movement Therapies. 2013. 17:103-115.
- Jarvinen TA, Jozsa L, Kannus P, Jarvinen TL, Jarvinen M. Organization and distribution of intramuscular connective tissue in normal and immobilized skeletal muscles. An immunohiso chemical, polarization and scanning electron microscopic study. Journal of Muscle Research and Cell Motility. 2002. 23:245-254.
The casino gaming platforms are found in abundance in the present day, it is difficult to choose the right app that has the potential to pay high rewards and extraordinary features. The TD 777 Game is a newly launched casino gaming app which is offering a wide range of casino games and different earning options
Okay, ankle stiffness, a real pain! Fascia sounds like a full-body bodysuit gone wrong. Tight muscles, the bane of my existence, especially after marathon sessions of watching sports. Sounds like desk dwellers and heel-wearers are prime candidates for this ankle bind. This reminds me of that time I tried to learn ballet after years of absolutely no stretching. I was so inflexible, my instructor thought I was pulling a prank. Felt like my ankles were cemented in place! Oh, the woes of aging and insufficient flexibility. Sharing with my fam: papa’s games night nearly crippled me!
Ankle impingement syndromes can significantly limit mobility, affecting daily activities and athletic performance alike. Understanding the etiology, as well as the role of connective tissues, is crucial for effective treatment and prevention. I once faced persistent ankle pain after an intense hiking trip, which disrupted my routine much like the cases described in these studies. Just like the unexpected wait at Papa’s Freezeria, recovering from such conditions demands patience and care.
Thanks for sharing this — I found it really valuable. If you want to save time while growing your business, exploring virtual assistant services in Texas could be a great option.https://whomademeaprincess.net/
This is a great breakdown of ankle mobility and how it impacts squats! I definitely felt that “pinch” in my ankle during the test, so the bony block explanation makes sense. It’s interesting how ankle issues can affect the whole kinetic chain. Speaking of interesting perspectives, I recently stumbled upon Crazy Cattle 3D. It’s a game about farming where you manage a herd of, well, crazy cattle! It might seem unrelated, but the game requires strategic planning and quick decision-making, similar to figuring out how to fix these mobility issues.
Great artical thanks for sharing
This guide was really helpful and easy to understand. I liked how you explained everything step by step
Natural light and clean composition make Roman Spiridonov foto a top choice for creatives seeking stylish interior visuals.
This post perfectly shows the educational side of biomechanics breaking down complex mechanics into clear, applicable insights. It’s similar to how transparent platforms like becas Benito Juárez estatus simplify learning processes for users. Both approaches show that clarity and structure build real understanding
This is a great explanation of how ankle mobility impacts depth and form. I applied your cues during my last training session and noticed immediate improvements. The structured approach you take feels similar to platforms like beca benito juarez estatus both make complex ideas more understandable and actionable.
What a thorough breakdown of how ankle mobility affects the whole movement chain! Reading this made me reflect on how physical freedom pairs with inner clarity—just like when I post prayers and inspirational quotes on my site https://seekblessings.com/. Thanks for shedding light on a piece of fitness that often gets overlooked.
Really appreciate this deep dive into ankle mobility—super clear and practical. I failed the wall test and felt that “pinch” you mentioned, so the explanation around bony blocks vs soft tissue restrictions totally clicked for me. I’m definitely going to try the mobility screen and add the rolling/stretching work next week. Thanks for the detailed breakdown!
new member free myr no deposit 2022 Malaysia
This was such a helpful post! I’ve been struggling with ankle mobility for ages, and your tips made a real difference in my form. Appreciate the clear explanation! pussy888 Slot
Great article! Really clear breakdown of how ankle stiffness comes from either joint restrictions or soft-tissue tightness, and why both matter for solid, injury-free squatting.
https://www.bittybalm.com/
Great insights! Improving ankle mobility is crucial for better squats. Thanks for breaking down these practical tips!
https://p1motorsports.com/
For those seeking greater control and personalization, you can download the application from https://fmwhsapp.com/. This makes it the premier solution for a more powerful, private, and personalized chatting experience, far surpassing what conventional messaging platforms offer.
Great article! Your explanation of ankle mobility and how it impacts squat depth was really helpful. I run Sniffie.blog, and posts like this help me improve my own fitness while working long hours at a desk. Do you recommend doing these mobility drills daily for noticeable long-term improvement?
The Squat Fix: Ankle Mobility Pt 2” shows how even small adjustments can completely change your performance — and honestly, that’s exactly how CGPA works too. Sometimes it’s not that you’re doing everything wrong; you just need a bit of clarity or a small correction to get things moving in the right direction. In fitness, improving ankle mobility makes your squats smoother. In academics, understanding where you stand — like converting your grades through a quick tool such as the CGPA to Percentage Converter — helps you fix weak areas and improve your overall performance. Whether it’s training or studying, the right tweaks lead to better results.
These tips are amazing! My squat form has improved so much already. Thanks for sharing this. pussy888 apk
Un sitio dedicado a proporcionar recursos y versiones APK de Minecraft para Android. Ideal para quienes desean explorar distintas opciones del juego. Visita el sitio para conocer más Detayları görmek için buraya tıklayın https://mineckraftapk.com.mx.
Wanden badkamer zonder tegels geven de ruimte een moderne en rustige uitstraling. Door te kiezen voor naadloze afwerkingen zoals microcement, betonlook of waterbestendige wandpanelen ontstaat een strak geheel. Deze oplossingen zijn onderhoudsvriendelijk, verminderen schimmelvorming en passen perfect bij een eigentijdse badkamerstijl Bekijk de website voor meer details https://lenkraftdesign.nl.
This piece on improving ankle mobility is really informative and practical — mobility is such an important foundation for safe and effective squatting. I appreciate the clear explanations and useful tips that make complex concepts easier to apply. Articles like this help athletes and everyday lifters alike understand how small adjustments can make a big difference in performance. If you’re also into mobile gaming and simulation apps, check out Car Parking Unlimited Gold for a fun and immersive parking challenge on your device. Great content overall!
This was such a helpful post! I’ve been struggling with ankle mobility for ages, and your tips made a real difference in my form. Keep doing the best things and updated information.
This article on improving ankle mobility for better squats is incredibly helpful — the clear explanations and practical exercises make it easy to follow. Enhancing ankle flexibility really can make a big difference in overall squat mechanics and safety. I appreciate how the author breaks down the concepts without overly technical language. If you’re also into creative tools outside of fitness, check out https://elitepbgname.com/pubg-clan-name-generator/