Ankle and foot pain

Restricted ankle movement impacting your squat depth?

Below are a few tips that might help.

Before you start your journey to recovery, understand more about your pain here →

 

QUICK TIPS FOR SQUATTING WITH ankle PAIN or restriction

  • Wearing Lifters (weightlifting shoes) can help, as the wedge heel on the shoe means you will not require as much ankle dorsiflexion. This helps to keep your heels down at the bottom of the squat and reduces compensations occurring.

  • Squatting to a low box could help you to work to a depth that matches your capability, also reducing compensations occurring. It also gives you the opportunity to keep your trunk more upright and keep a good distribution of effort through your legs.

  • If it is just a specific load that triggers your symptoms, lower the weight to a point that pain is no more than mild/ tolerable and work on squat pauses or controlled eccentric technique.

 

Ankle mobility

Having equal flexibility in your ankles into weight bearing dorsiflexion (heel down, knee over toes) can make squatting more comfortable.

A good measure to use is the ‘Knee to Wall Test’.

If your measurable range is <5cm, with a strong pull at the back, it may be an indication that lower calf tension (Soleus muscle) is restricting you.

Step 1:

Squat specific soleus stretch -

Sit on a low surface and move your feet back until the heels can only just stay down to the floor. Can you feel the lower calf/ Achilles stretch? If so this can become a daily stretch to assist your goal, even on your chair at work.

Lower Body Strength

Having equal leg strength is helpful when squatting heavy, perhaps it goes without saying?

Step 2:

Once you have improved your Soleus (lower calf) length you should now use it to generate an effective mid foot drive.

The crouch to stand is an excellent way to practice driving up from the bottom of a squat with good ankle mobility and explosive power from your legs. Make sure the heel is touching the floor at the bottom of the crouch, then push up with a strong mid-foot drive. By comparing each leg you can help to identify whether you have equal power.

Progressions include weighted step ups or barbell lunges. Once both sides feel equal your squat performance should feel the benefit!