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If you have problems performing squats correctly, increasing your ankle range of motion may solve your problem. The squat is a compound exercise that works out multiple muscle groups in the lower body, including the quads, hamstrings, glutes, and calves. It is a great exercise for overall lower body strength and power. However, many people cannot squat as deep as they would like due to limited ankle range of motion.
Ankle range of motion is how much movement your ankle joint can perform. It is important for squatting because it allows your feet to move in a way that helps you maintain balance and control as you lower your body. If your ankle range of motion is limited, you may have to lean forward too much to squat down, which can stress your knees and back.
There are a number of exercises that you can do to increase your ankle’s range of motion. These exercises can be done as part of your warm-up before squatting or as a standalone routine.
Here are some exercises to increase ankle range of motion:
- Ankle circles: Stand with your feet shoulder-width apart and circle your ankles clockwise and counterclockwise for 30 seconds each.
- Toe raises: Stand with your feet shoulder-width apart and raise your toes towards the ceiling as high as possible. Hold for 5 seconds, then lower your toes back down.
- Heel drops: Stand with your feet shoulder-width apart and slowly lower your heels towards the ground as far as you can. Hold for 5 seconds, then raise your heels back up.
- Banded ankle distraction: Attach a resistance band around your ankles and stand with your feet shoulder-width apart. Slowly pull the band apart, keeping your feet in place. Hold for 5 seconds, then relax.
- Calf foam rolling: Roll a foam roller over your calves for 2-3 minutes.
In addition to these exercises, you can improve your ankle range of motion by stretching your calves and shins. Here are some stretches that you can do:
- Calf stretch: Stand with your feet shoulder-width apart and lean forward against a wall. Keep your back straight and your heels on the ground. Hold for 30 seconds, then relax.
- Shin stretch: Sit on the ground with your legs straight out before you. Bend forward and reach for your toes. Hold for 30 seconds, then relax.
These exercises and stretches can improve your ankle range of motion and help you squat deeper and more explosively.
Here are some tips for increasing ankle range of motion:
- Be patient and consistent. It takes time and effort to improve your ankle’s range of motion. Don’t get discouraged if you don’t see results immediately.
- Listen to your body. Stop the exercise and consult a doctor or physical therapist if you feel pain.
- Warm up before you start exercising. This will help to prevent injuries.
- Use a resistance band for added difficulty.
- Focus on keeping your back straight and your core engaged throughout the exercises.
Conclusion
By following these tips, you can safely and effectively increase your ankle range of motion and improve your squatting performance.
A chain breaks at its weakest link. Don’t let your ankles hold you back from getting better results from performing squats. Squats are the king of the lower body, and you can’t afford to not complete them correctly because of the range of motion. Therefore, increase your squat range by increasing your ankle range of motion.
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