Are your ankles limiting your squat?
When we think about improving our squat, ankle mobility is often overlooked in favor of focusing on hip or core strength. However, having adequate ankle mobility is fundamental to achieving a deep, balanced squat with proper alignment. Insufficient ankle mobility can lead to compensations throughout the kinetic chain, particularly impacting the hip, pelvis, and lower back. Follow along as we explore how ankle mobility affects these areas and offer insights into improving your squat pattern.
Understanding Ankle Mobility in the Squat
Ankle mobility, specifically dorsiflexion (the ability of the ankle to bend as the knee moves forward over the toes), is crucial for a smooth, balanced squat. Without adequate dorsiflexion, our bodies compensate by adjusting other joints, leading to altered movement patterns that can affect balance, joint health, and muscle engagement.
How Ankle Mobility Affects the Hip
When the ankles lack adequate dorsiflexion, the knees struggle to move forward as you descend. This limitation shifts the weight backward and may cause the hips to drive further back to keep balance. Here are a few consequences at the hip:
Excessive Hip Hinge: To maintain balance without sufficient ankle flexion, the squat becomes more of a hinge movement, similar to a deadlift. This shift increases the workload on the hamstrings and glutes, reducing the contribution of the quadriceps, and often limits depth.
Lateral Hip Shift: Limited ankle mobility can also lead to asymmetrical movement in the squat. If one ankle is more restricted than the other, the body might shift to the more mobile side, resulting in an uneven loading of the hips. Over time, this uneven distribution can lead to imbalances, muscle strain, and potential injuries.
Impact on the Pelvis
When the ankles can’t achieve adequate dorsiflexion, the compensation at the hip creates an effect on the pelvis as well:
Posterior Pelvic Tilt (Butt Wink): As the body tries to reach depth, it may compensate by tilting the pelvis backward (posterior tilt). This movement, commonly called the “butt wink,” reduces the lumbar curve and alters spinal alignment. While a slight posterior tilt is natural at the bottom of a squat, excessive movement can stress the lumbar spine.
Anterior Pelvic Tilt: In some cases, lifters compensate with an exaggerated forward tilt of the pelvis at the start of the squat to allow greater hip flexion. This strategy might help with balance but can put undue stress on the lower back and reduce core stability, increasing the risk of injury.
Consequences for the Lower Back
The lumbar spine and lower back bear the brunt of the compensations caused by limited ankle mobility. Here’s how it can affect this region:
Increased Lumbar Flexion: As the pelvis posteriorly tilts, the lower back may round, especially at the bottom of the squat. This rounding places a shearing force on the vertebrae and can be a risk factor for disc injuries.
Lumbar Hyperextension: In an effort to keep the torso upright with restricted ankle mobility, some people arch their lower back excessively. This hyperextension can compress the lumbar vertebrae, potentially leading to chronic lower back discomfort and even strain injuries.
Improving Ankle Mobility for a Better Squat Pattern
If you struggle with ankle mobility, addressing it can significantly improve your squat form. Here are some practical steps:
Foam Rolling and Stretching: Tight calf muscles, specifically the gastrocnemius and soleus, can restrict ankle mobility. Use a foam roller or lacrosse ball to release tight areas, and incorporate calf stretches to lengthen these muscles.
Ankle Dorsiflexion Drills: Simple exercises like wall dorsiflexion drills, where you push your knee forward towards the wall without lifting the heel, can gradually increase mobility. Try to perform these drills both dynamically (repeated movements) and statically (holding stretches).
Elevate Heels Temporarily: If you’re working on mobility, adding a heel lift (using weightlifting shoes or plates) can allow you to squat with better depth and alignment. However, this should be a temporary solution as you work on achieving natural mobility.
Balance and Stability Exercises: Working on your balance on one leg helps strengthen stabilizing muscles around the ankle, which can improve mobility and control in the squat.
Conclusion
Ankle mobility plays a crucial role in a proper squat pattern. When restricted, it leads to compensations that can cause excessive strain on the hips, pelvis, and lower back. Improving ankle mobility will help you achieve a deeper, more stable squat and reduce the risk of injury by allowing more natural movement throughout the entire kinetic chain. Remember that improving flexibility and mobility is a gradual process, but with consistent effort, you’ll feel the difference in your squat and overall movement patterns.