Ankle Pain & Squats

Do you have ankle pain when you squat? Try these drills!

Ankle mobility drills are usually the missing key to perfecting the overall squat movement and keeping your ankles pain free. A lack of ankle mobility is usually linked with having poor ankle dorsiflexion and joint space, which can usually be accompanied with that famous pinch at the front of your ankle! So, we recommend the following exercises in order to keep your ankles pain free whilst grinding away under that bar!

Banded ankle distraction:

Best to do this drill laying down, with the foot elevated under a foam roller. Attach the band around the lower portion of your ankle and feel it pull the ankle away from the body. At the same time, dorsiflex your foot back and forth (point toes to head). Low bar squat with posterior band pull:

Attach the band around the lower portion of the ankle whilst it pulls in a posterior direction (or behind your body) as you squat. Kneeling tibial rotation mob:

Place hand on lower aspect of ankle and apply a downward & inward pressure. The other hand is on your knee, applying downward pressure. Now, rotate the tibia/shin. Repeat 10 rotations clock + anti~clock wise. Give the above drills ago! Remember to sit back on those heels, drive that weight up and stand tall with that improved ankle dorsiflexion!

If you’re struggling with your squat technique, or don’t know why you’re in pain, we’d love to help! We offer face to face sessions at any one of our 3 Sydney locations. Alternatively, if you’re not from our area we have an online coaching platform available.

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