Ankle dorsiflexion, heels, and squats

Jake Singleton

Mobility woders I need some help. I cannot seem to keeps heels down on the ground when I come into a deep squat. I get about a little between 45 degrees in my knee flexion and parallel and my heels immediately begin to rise. I can put my heels on a 35 pound bumper plate and squat down butt to heels with toes straight so I don't believe it's a hip issue. I have been doing voodoo wraps and squatting while holding a 20lb kettlebell to help my from not falling backwards, I also have been doing calf smashs on a roller, voodoo wrapping my calves and squatting to break up my calves. My calves don't have very tender or tight spots when I roll them unless I did a WOD at Crossfit or I did a lot of running. I have been working on trying to fix this issue for a couple of months to no improvement. Is there anything out there that has worked for someone in the past that did have my problem and is now fixed? It should I go see a PT as there might be a more serious underlying issue? I just want to be able to squat butt to heels with no heel rise and be able to OHS and do a full squat snatch. Thanks a ton for helping me with this frustrating issue!! Jake Singleton

Kaitlin

Squat Quick Test: Is it your Ankles or Hips?
If you have been working on your ankles and not seeing improvements that isn't where the restriction/problem is originating.
Pro Episode # 44: The Last 25% of Your Ankle Restriction (Snatches and Pistols here we come!)
Is your ankle flexion limited?
End range hip flexion limited?
If you don't have a closed ankle and closed hip position you will fall back.
If you are missing end range you are always going to be in a compromised position.
Pro Episode # 42 – Rounded Lumbar in the Squat? How’s your Hip Flexion?
Episode 262: Hip Flexion Case Study and MobRx Part 1
Episode 262: Hip Flexion Case Study and MobRx Part 2
Episode 238: Hip Opening
Episode 238: Hip Opening
Have you hit your foot/heel mobility?

Jake Singleton

Thanks for the videos Kaitlin. To answer your questions I have been doing foot rolls with a lacrosse ball when I do my ankle mobility. My hamstrings have always been really tight as well. I can barely even reach to my ankles when I bend over. Would this have any effect on my squat restrictions? I also do lack some hip IR as I can't keeps feet pointed straight ahead when I squat, but I don't feel a lot of hip restriction when I squat but I know they are a little tight when I try to squat when I have weight overhead. My ankle flexion is definitely limited as I can barely get it to 90 degrees when I go into dorsiflexion. When I have plates under my heels when I do squats I can squat below parallel and almost reach butt to heels. I hope this answers some of your questions and thanks again for the help!

Kaitlin

Yes, these will impact your squat mechanics.
Your feet don't have to be completely straight. Straightish 7-11 degrees is the acceptable range.
You may not feel hip restriction, but there is some. This is where the issue originates.
Putting plate under your heels improves your able to squat below parallel because you are going around the restrictions. This will work for a time until it doesn't work any longer.
The restrictions will get worse until they are addressed.
More detail on rooling your foot
Daily Rx Wednesday, May 8th, 2013
IR
Episode 249: Improving Hip Extension (And Internal Rotation) for Running
Episode 166: Ninja Recovery and Some Shoulder & Hip Love
Episode 151: The Runner/Split Jerk Dream Mob
Episode 142: Tight IT Band and Hip Flexor Fix: Runners?
Hams
Daily Rx May 12
High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream
Athlete’s ROM: Full Posterior Chain- Are You Dysnormal?
Episode 354: Make Your Own Super Floss/High Hamstring & Hip Gnar Gnar
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Episode 104: Hammer Your High Hammy
Episode 82: Protect your scrotch or: Medial hamstring fun

ankle
Ankle Positional Fault Fix: Jill Miller Style
Episode 25: Heel Cords of a Cheetah, Achilles Well Being
Pro Episode # 44: The Last 25% of Your Ankle Restriction (Snatches and Pistols here we come!)
Free Your Heel, Free Your Mind
Ankle Positional Fault Fix: Jill Miller Style

Jake Singleton

Thanks a ton with the videos Kaitlin. I've noticed some changes but I also know that full ROM again will take a long time to achieve it seems.y only other question is how should I program these mobs. I understand that you are supposed to mobilize everyday, but how many mobs for my ankles and hips should I be doing every session and how many sessions should I be doing a day with the amount of restriction I have and with how fast I want to make changes?

Thanks again for all the help

Jake

Kaitlin

Hitting a max of 3 mobs session is a good guideline to follow. You don't want to do too much at once.
You could do 1-2 upper body and 1 -2 lower body mobs in the morning and at night.
If you are able to do a 3rd session during the day great. If not it may be getting 1-2 minutes at different breaks within your day. But don't stress about it.
The more your body has the stimulus and the reminders during the day you'll start seeing improvements.
Areas with alot of restriction can be slow moving in the beginning and once you start to see improvements it can be the start of a chain reaction. Once one thing is figured out you'll see other aspects start cleaning up.
Feel free to message me with another questions. Keep chipping away at it.