How to Improve Dorsiflexion for Better Squats
I have always struggled with my squat depth and I have realized that my ankle dorsiflexion is the main issue. I am looking for how to improve dorsiflexion for better squats and better overall movement. Whenever I go low my heels want to lift or I feel a pinch in the front of my ankle joint.
I have started doing some weighted ankle stretches and some joint mobilizations with a resistance band. I have also heard that foam rolling the calves and the tibialis anterior can help loosen things up. I am in the US and I am tired of having to wear lifting shoes just to hit parallel on my squats.
Do you have any favorite drills that gave you a breakthrough with your ankle mobility? I am looking for a routine that I can do for five minutes every day to see some real progress. I would love to hear from anyone who has successfully improved their dorsiflexion and how long it took them to see results.
AnkleAdam, I totally get where you are coming from. Dorsiflexion is often overlooked but it is a game changer for squats. I found that consistent ankle mobility drills, especially wall ankle stretches and banded mobilizations, made a huge difference for me. Do not expect overnight results, but stick with it!
I have the same problem! My heels always lift when I try to go deep in a squat. I have been trying to stretch my calves more but it does not seem to be enough. Are there any specific stretches that target the ankle joint itself, beyond just calf stretches?
Droz
Foam rolling your calves and shins can also help loosen up the surrounding tissues that might be restricting your ankle movement. Make sure to hit all angles, not just the back of the calf.
Weighted dorsiflexion stretches can also be effective. Stand with your foot on an elevated surface, like a step, and allow your heel to drop below the step. Then, gently push your knee forward over your toes, using your bodyweight or even holding a light dumbbell for added stretch. This really gets into the joint.
Has anyone tried elevating their heels with weightlifting shoes or small plates under their heels? It is not a permanent fix for mobility, but it can help with squat form while you work on improving ankle flexibility.
Milligan
Do not forget about the couch stretch for your hip flexors and quads. While not directly ankle mobility, tight hips can pull on your kinetic chain and indirectly affect how deep you can squat without compensation. Everything is connected!
pakiman
I have found that simply spending more time in the bottom of a squat, bodyweight or with light load, can also help. It is like a loaded stretch. Hold it for 30-60 seconds, focusing on keeping your heels down and knees tracking over your toes.
Push50
Another tip is to incorporate dynamic warm-ups before your squats. Leg swings, ankle circles, and bodyweight squats through a full range of motion can prime your ankles for the work ahead.
Remember to work on both ankles evenly, even if one feels tighter. Asymmetries can lead to compensations and potential injury down the line. Consistency is key, even 5-10 minutes a day can yield results over time.
Have you considered soft tissue work with a physio or massage therapist? Sometimes restrictions are deeper than what stretching alone can address. They can pinpoint specific tight spots in the calves, soleus, or even feet that impact dorsiflexion.
Incorporating yoga or specific mobility classes can also be a structured way to address dorsiflexion and overall body flexibility. Many poses naturally encourage ankle flexibility.
Another simple trick is to practice walking barefoot more often, especially on varied terrain. It strengthens the intrinsic foot muscles and can improve natural ankle movement over time. Our feet and ankles are designed to be much more adaptable than typical shoe-wearing allows.