Ungluing your ankles

Lately, I have been having lots of discussion about dorsiflexion with clients.

• How does this influence how they lift?
• The importance of shoes, neutral (nanos, metcons or inov 8) vs lifts? 

These topics will be saved for another time, the real question for MotionPlus Monday is "Are you lacking the range of movement in your ankle?"
A lack of range can compromise your form and predispose you to injury when squatting. This MotionPlus Monday is going to address how you can start increasing the range in your ankles. 

Anatomy

The main bones of the ankle region are the talus, the tibia and fibula, which form a hinge joint. The movements that are important to this area are dorsiflexion and plantarflexion of the foot. The muscles that act upon the ankle are also important, however, this anatomy lesson is just a brief lesson on the ankle, further articles will address the muscles and ligaments. 
 

How can you test this?

If you come up onto your toes or need to put weighted plates underneath your heels when squatting then you have ankles that need ungluing. There are other ways but cutting to the chase if this is happening your ankles need some love.  

How do you increase the range of movement in an ankle that doesn't want to move?

• Tools that are needed are a lacrosse ball and a kettlebell.

Ungluing of the Achilles

With a lacrosse ball, you are going to 'unglue' the Achilles region. To perform this use a lacrosse ball. Place the ball onto the inside of the Achilles area, then twist using a corkscrew action on theAchilles. Once as you have performed one corkscrew action repeat this movement as you mobilise towards the heel. For better results move your ankle up and down (dorsiflexion and plantarflexion) as you corkscrew. The outside of the Achilles is performed with the same action. Repeat this task 3-4 times a week.

Weight loading with a forward and lateral weight shift

Weight loading of the ankle can also help assist increasing your range of movement of the ankle. Using a kettlebell, perform a goblet squat. As you descend you will reach what is known as "the hole" which is the bottom of your squat. In the hole, you will lightly rock forward on one of your ankles, then back to your original position, then out to the side (lateral) of your ankle.  Repeat this on the other side. Perform this movement a couple of times each time, holding the forward or lateral position for longer periods of time (up to 30 seconds). This will also assist increasing your range of movement. 

Take home message

For a healthy squat position, make sure you have a good range of movement in the ankles.