Ankle mobility

Ankle mobility is one of the biggest factors affecting someone’s technique in a gym-based setting. Limited dorsiflexion (toes towards the shin) has affects up and down the chain. This limitation can be seen as flattening of the arch of the foot, movement of the knee and hip or excessive forward lean in a squat. These compensations can occur for other reasons, but I would highly recommend checking dorsiflexion first. ‘Normal’ range of motion is hard to measure due to individual difference but the FMS guys suggest weight-bearing dorsiflexion should be around 35° to 40° or 10 cm + on the wall test. If your client is nowhere near these measurements, I highly recommend avoiding the back squat and using a lift under the heels for any other squatting pattern movements. If your client is just off range these drills are great for mobility prep and if your client is above this range you could incorporate them as a warm-up. Dave Stewart The Trainer’s Trainer