Written by Megan Gaudry.

Written by Megan Gaudry. 

Limitations in ankle range of motion (ROM), particularly in what’s called ankle dorsiflexion (movement of your foot that points your foot up to the sky), can cause quite a few functional and athletic limitations. Studies have shown that limited ankle dorsiflexion ROM can be the result of calf tightness (the gastrocnemius and soleus complex), and, or stiffness in the ankle joint itself (talocrural) as well as subtalar joints, and can be seen in those who have terrible shoe habits (i.e. high heels) among others.

Limitations in this movement can impact not only squatting (double and single leg squat) technique, but also step down activities, and even landing from a jump which are incorporated into many exercises performed whether you are an athlete or fitness enthusiast.

Ankle mobility exercises can be incorporated into your ankle rehab (depending on goals of current treatment with your Physio or Surgeon), or in your warm up to improve ankle dorsiflexion movement, and thus, improve your squatting technique. But first, how can you determine if your ankles are really the cause to these limitations such as a poor squat technique?