Have REALLY BAD Ankle Mobility? (TRY THIS)
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- เผยแพร่เมื่อ 25 มิ.ย. 2022
- Ankle mobility is MORE than just 'knees over toes' dorsiflexion. Try these tips if you're not seeing any progress with your ankle mobility plan!
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#anklemobility - กีฬา
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Why does it seem like there’s just too much to do? I need to work on mobility I need to work on flexibility, I need to actually work out, I need to go to class, I need to do school work, I need to do chores to keep my place clean, I need to go to work, I need to cook, save time for my significant other, time with the family, make time for my friends, enjoy hobbies, have a life in general. I need to sleep as well and everything in between and I do t even have kids…
Why do so many programs have so many things to do and why do people sell so much BS? Not saying this guy does but in general man… I just want to have something that covers my bases that I can rotate to not be stagnant and stale and be healthy.
Theres a lot of things to do in life because there are a lot of “things” that exist. Even the body you are alive in right now is composed of hundreds of parts that all work simultaneously with very low rates of failure so that you and I can function properly on a daily basis.
Expand this reasoning to something like your device you’re using to read this comment. There are hundreds of components there that you *could* become aware of that you probably dont pay attention to.
If someone wanted to become an expert at a given thing (like with computers and cars, or skills like lifting and woodworking) there are many parts to those things (both tangible and non-tangible) to learn about.
Therefore, if you wanted to become better at life *overall* you would need to become more aware about **everything** that exists. That is why life seems complicated. You could just not do anything, but then you would pass away.
Oh, and there is a single manual for everything in life; it is usually called religion. Most faiths have a book that tells you *how* to generally go about life and then it is up to you (the individual who learns from those books) to then apply those general guidelines to make decisions.
People, however, disagree on what is the best/right set of guidelines to approach life with, and therefore we have politics, war, and disagreements.
And finally, the last part of all of this is that the answer to finding a perfect manual for everything (that goes in detail and isnt vague) is to simply make it yourself and then pass it on to your own future kids so that they can benefit from your experience (and make edits as needed). You have the rest of your life to figure it out, so good luck my friend.
Oh and btw, learning to make your own program in fitness is a very useful skill that youll eventually need to learn as you age.
Stop crying, you’re a man, do what you got to do
@@DavidRodriguez-cb1iv
Damn, what a god awful comment
As a kinesiology student this information is valuable to me since biomechanics is my favorite specialization. Thank you for this knowledge king 👑 🙏
I admire the passion!
❤a
From someone who has had so bad dorsiflexion i could not walk because my foot was pointing down after the surgery, the one thing that worked best for dorsiflexion was calf raises on one leg, but only the eccentric portion. Start standing on your toes on one foot with heel off the edge of a stair, lower yourself down until you feel a good stretch in the calf region - repeat for reps, use your other leg to get into starting position on your toes.
How long did it take for you t recoer full rpm?
@@spacitycasitysameone5013 at least 7months, maybe longer
Bro I can’t even stand on tippy toes one one foot I’ve been trying to get it better to do them
Dude I just want to say I bought your Squat Bible book back in 2015 when I was deployed and it changed the way I lift. You are doing the lords work and I think you are a true craftsman at what you do. Keep spreading the good word you rock!
You are easily the best health specialist on social media
I’ve broken my feet twice and fractured my ankles twice. These are great exercises and has helped me through my recovery. I just want to say thank you to squat university.
Broke my ankle really bad end of 2020, mobility is bad since then. These drills are my new hope to pain free squatting
Holy crap how
?
@@bilbojumper it was an accident with my bycicle. The fender fell of and blocked the spikes so I crashed.
@@williamjames3995 I was in the same position (also doesn't help being 6'4 with long legs). You should consider buying Olympic weightlifting shoes with the biggest heel you can find as well as these drills 👌
@@z2a98 thanks! I own a pair of Reebok CrossFit Lifter Plus 2.0, but they are very old and I can imagine, there are some models with higher heels out there. Can you recommend a pair?
That mobility seen on the video is what I'd call a good day.
I am this guy!! Have tried everything. I will do these!!! Thank you for this info.
Hey how is it going
Any progress?
This guy is literally saving lives
This was a good hint. I always felt something is wrong but I couldnt quite put my finger on it. Now I have found out the reason. Thank you so much.
Was having knee pain and did ankle mobility and squatting with a band above my knees and now no pain. This guy is a legend
Also practice horse stance, the deeper the better and focus on driving ur knees outward while ur feet face forward
Gonna give this a try
I've an ankle tied up with pins and wires and dream about this type of rehab
just spent 20 hours over past few days learning how badly i messed up stregnth training before the days of youtube. I now understand why I was so weak and am thankful for the content, but sure it's a pain, I just made sure to take notes on everything, lots of cues. Hopefully I dont lose the ankle mobility if I dont squat for a while, will just have to drill this into everyday life even if I have to skip workouts sometimes.
There are so many ways to accomplish things I'm so grateful to live in a world of all this free info
Wow, that actually helps a lot
Had no idea that tibial rotation is what I was missing. Thanks for the vid!
doing calf raises and single leg pogo actually helped my ankle impingement! before during dorsiflexion I wasn't feeling much stretch and barely had any inches, but after the raises i got my dorsiflexion back to my stronger leg 💪
Guy just learned a new word
I got a new one for him, plantar flexion
The same way you’re supposed to “bend the bar” when benching is what I do with my feet on the ground for squats. I corkscrew my legs into the ground and it makes a world of difference
Hamstrings do the work going down strengthen them. If your hamstrings are weak you will feel work go to the knees.
Thank you
Hamstrings mildly assist in stabilizing. But no the work is done by the quads. Biomechanically it is impossible for the hamstrings to be doing the work.
@@joebloggs6922 and healthy quadriceps need healthy hamstrings , you can't say it does all the work
@@editbazelli4931 Isaac Newton and Archimedes say otherwise
@@oldvlognewtricks wtf are you saying
Love this channel
Thank you Aron! Your channel is a blessing ✨🙏
I dont think i would have even considered tibia rotation as a problem, even though my restriction is with an ankle that rotationally dislocated (15 years ago). Thank you so much for leaving all of this knowledge out there with such great access as well
The supplement to this is that to to be able to take on more things, you must allow yourself to experience peace. If you cannot experience peace, you will not be able to take on more and find it to be worthwhile. So choose some things that you know you need to do, or even know you want to do, then struggle with those while practicing to find peace. Don't quit until you do. It won't be lasting, but it will become more and more frequent if you will it to be so. This is practical "how" of getting past the lack of an external "why"
Absolute gold as always
Time to try again even though it never seems to do anything
Seriously thank you for posting this
I’m going to collage for physical therapy and your letting me learn so much before I get there, thank you.
😮
Always keep in mind, good work and progress take TIME!
Very Informative it is, Thankyou for Sharing 🙏❤✨
Great method using the bands then adding time under tension with the eccentric load
Hey squat university what your thoughts on ATg split squat. I can do that with my bodyweight and without the heel lifting just like how Ben patrick does. That exercise increase my ankle mobility way much.
I needed this. Thanks
I sprained my left ankle pretty bad when I was 9. I’m 18 now, and what do you know, my ankle mobility is worse on my left ankle
You are the MAN!!!
I prefer wearing my wedge heel shoes, a lot more comfortable than a piece of wood cutting across my foot. Otherwise I do this and it's been really helping me. ❤
Omg i was trying to find that background song for ages
It was this for me. What exposed it was how fired Up my medium glutes seemed to fire up with unilateral leg work. Seems one of the legs liked to cave in. Slowly correcting this and can now rotate the tibia much better.
I will try!
As someone who had the shittiest ankle mobility and hip flexors tigh as a mf, the best advice I can give is just practice high bar squats, sooner than you think you will be doing atg squats, without a problem
Wym?
I did squats and the only thing they improved is my hip mobility, my dorsiflexors are still shit. Bad advice.
High bar squats* not just squats, learn the difference
Rolling towel and placing it behind the knee and squat into it helps also
Damn! Been struggling with my left knee since a high school injury 20 years ago... I just tried that band drill, and my left foot really struggles holding the band! Going to do this one every day and see where it goes. Thanks Dr. Squat!
pls update
@@moosejuiceeeee__1040 Will certainly try remember to. After doing it yesterday and today I'm already feeling more steady in the movement. When I don't tense up perfectly in a weighted squat my left knee clicks and I can feel some funky tibial action in my knee. After watching this I realise I must be pushing too much with the outside of my foot and my heel, not making the triangle. And this movement really helped show that out.
Try stretching your quads, I always ATG knees over toes with ease. But if I do a lot of legs without stretching them getting into ROM comfortably gets more difficult.
@@spaghettiman426 thanks... I don't have difficulty with ROM, but my left leg glute and foot activation is not "wired" as well as it could be. So these drills are really helping with working that neural path.
How’s your knee feeling now?
haha take a shot every time they say dorsiflexion
e dit:
i didnt ralize. this wad a loop until noiw
I need bro on my leg days fr☠️
That man really likes the word "dorsiflexion."
Just do GOATA. I had the same problem.
What about wrist mobility despite doing wrist mobility exercises
Oooh I'm doing this
Geez this is quality info
Pretty sure this is exactly my issue
Deep calf raises. Focus on getting more ROM instead of going heavier. I was able to ATG split squat without training it specifically just by doing deep calf raises off a 2 plate deficit
Here’s a question for you. I have elbow pain on both the outside and inside tendon. So the pain is on either side of the peak of my elbow. I feel forearm tightness when twisting my arm. What should I do?
I am one of those.
For months I have been doing drills for ankle mobility. It got much better, but not near what a want. I still can't squat without elevating my reels.
Gonna try this advice from now on.
Funny thing is that my ankle mobility drills already takes 30 minutes!
🤣🤣🤣🤣
Tell us what happens with you please :)
C é do brasil? irmão to no mesmo barco tentanto melhorar meu agachamento, como ta tua mobilidade hoje?
Well, guys.
I have to say I improved a lot, but it is slow as hell. It is not some magic formula.
I can finaly squat without elevating my heels, my form still needs more work, I get a lot of pressure on the ankles and if I load more weight it gets difficult to get out of the bottom position without caving my knees in, spreading my toes outward and turning my feet inwards.
I now realize that mobility is like a marriage, it fades away quickly if you stop putting effort to it.
I now grind everyday, seeing veeeeery slow progress, but progress still.
@@amon-pt7cm sou br!
Ta pau, velho.
O progresso é muito lento. To fazendo drill de mobilidade praticamente todo dia agora.
Melhorou, afinal de contas eu era ruim demais. Hj já consigo fazer um agachamente sem botar meu calcanhar em cima da anilha. Mas se eu botar peso, tipo 40kg de cada lado na barra, desanda tudo.
Acho que eu nasci com um problema de mobilidade, n é possivel! Mas o negócio é aceitar e trabalhar com ela... hahahahaha
@@lucaslimal3 update?
Think Ben Patrick
I wish you had a follow along because I cannot save short videos.
I have a problem doing squats because i have a short hamstring, forcing me to walk and squat on my toes, i cannot even stand straight on an escelator without falling
I have a pet dorsiflexion
I just learned 10 terms to make me sound smart
surely hip flexibility could also be a limiting factor in squat?
Definitely
Please understand that if you work months on mobility with no improvements; there's no real cure. People have diffrent segmental lengths; diffrent degrees of shallowness of ball sockets, and laxity of connective tissues are also genetic. Heck, people with previous lower back disc issues may have a fused lower back which makes squatting deep difficult too. You can have one or all kinds of things against you, and if you do have several of them, you may not be able to master certain high-mobility moves without compensations. Not everyone is built to do a perfect single leg squat ass to grass, and that's alright, it's called life.
nahhhh everyone has the ability but something is impeding it.
also having issues with the squat is not due to tibial rotation, it's often due to poor pelvic flexibility, at least generally speaking. unless you meant for this exercise to be aimed at specifically people with ACL injuries trying to beef up their dorsiflexion
stand on the edge of some stairs on your toes & do 3set going from flat to on tip top for 20rep each. this will help strengthen ankle & knee stability as well as provide lasting calf gains!
My knees past my toes but my ankle is bad, any advice
What is your job title? I need to find someone who does what you do to help me fix my body!
Physical therapist
I'll never get to do it properly, because I've got three screws in my ankle. Thankfully, Bulgarian Split Squats exist!
Who knew danny was a based bike rider
Hip mobility: able to split and slide on the floor from front split to side split
Ankle mobility: none as soon as i attempt a squat my heels are at least 7cm in air
About to start PT from a surgically repaired broken ankle. Hoping PT goes smoothly and I can get back into lifting.
Will be watching every last one of your rehab and ankle based video
I dislocated my tibia and fibula then had surgery. PT didnt help me regain all lost dorsiflextion. They only help you strengthen and regain enough of what was lost so you can walk or run. Doing stuff like this or weighted ankle mobilizations is what will actually help with ROM
@@Repienk sounds like you had horrible unmotivated Physios😝 did they just send you away as soon as you could walk normally and told you to deal with the rest of your issues on your own?
@@Daividu i wish. Would have been better and saved time. After my doc cleared me nothing they did changed. I continued with pt after for a while
@@Repienk fuck me😫 as a PT myself I just don’t understand why people do this job if they don’t love it and want to improve (themselves and their patients)
There are much better options if one just wants to clock in and out and essentially exchange time for money😕
Some people believe it takes holding a position or stretch for at least 2 minutes to see effective change. Instead of a mobilization consisting of 3-5 second holds would trying 2 minute long holds be worth it instead? I have stubborn ankle dorsiflexion as well
Static stretching is a minute ish, you could do 30s or 45 though. 2 min is a little long. Do it till you fee a noticeable release in tension of the muscle. Dynamic stretching or PNF is useful too, depends on when you do it (dynamic before workout) and what the stretch is.
Listen to the Andrew Huberman podcast on stretching, it'll be one of his most recent ones, very interesting.
Physiotherapist here👋🏻 it really depends what you are trying to do. Stretching a muscle is very different to joint mobilization.
For muscle stretching 1 minute at a time should be enough but do at least 3 sets
With joint mobilization short holds but a lot of reps are the way to go. I recommend at least 3x 20 reps (sometimes more like 3x 60) and make sure to stay very close to the end of your range of motion throughout the reps!
Hope this helps
@@Daividu hey can you help me out I have some physiotherapy questions similar to this video, how can I reach out to you?
@@jaydenliu3090 Hi, I don’t do online consulting or anything like that. I would encourage you to seek out a local colleague and work with him/her directly on your issues specifically instead of looking for general advice on the internet. Without an in person appointment it is close to impossible to give good medical advice
Leaving this comment to save these tips
song?
Moment by vierre cloud
Also Versalifts
Could you recommend an exercise for patellar tendinitis? It's making it incredibly difficult to walk. I can't walk for more than 10 minutes at a time now. The knee dr recommended me some exercises but I haven't seen any improvement 😕
Hey doc, can pigeon toes be corrected?
I sprained my right ankle my freshman year of HS and skipped going to the school PT for flexibility drills aaaaand till this day (19 now) my right ankle has a good 3 inches less ROM than my left 😅
horror story
@@user-tz8yq3jy8s Horror story... really? A stranger with a ski mask and an axe breaking into your home and killing your whole family for nothing but his own joy... that would be a horror story.
@@smekminfisk chill bro, I'm scared 😳
How’s your ankle rom now?
Only thing that helped me was deep slow single leg Calf Raises before Squats
I have insane ankle mobility and have just been cracking my ankle
Dorsiflexion
Got a question my man, iv been having problems with my left ankle it feels like the tendons at the back are going to snap and no matter how much I rest it when I come to use it again its starts playing up, any ideas👍
Holy crap i cant even do the first one
*The Kneesovertoesguy has entered the chat*
Externally rotate hip, squat, yw
Dope
Got 2 thick achilles. Left tore before. No ballistic ability and block in bottom of shine/top of foot. What do you say about this Aquinas?? PLEASE make a video.
You can’t out rubber band genetics
Not with that attitude!
Do you have anything for a tight left hip. Poor Faber test. Sitting in butterfly stretch and flexing glutes causes impingement type pain in left femur head. Also hip POPS when I internally rotate it after sitting for awhile
My ankles and hips are so bad I can’t even do this band trick. What else can I do to help?
if your femur externally rotates at the same time of your tibia internally rotating, doesnt that snap your knee? how is that supposed to work?
So you just keep the elastic under your toe without fixing it? I guess the tension should pretty light otherwise it'll come loose. I don't really understand what the band is for. Also for the goblin squat you don't use the elastic anymore right ?
The friction from the band works against the direction of motion. It provides resistance as you begin to rotate your leg outward.
Could flat footedness be playing a part in my limited ankle mobility? I feel like when I try to enter a deep squat I can’t come down all the way without my heel coming off the ground and it’s limiting my abilities
Flat-footedness is related to dysfunctional tibial/hip rotation. Notice how the tibial internal rotation drill in this video shows pronounced arching in the feet.
Dorsiflexion requires the arch to extend, so it will be limited if you’re starting from that position rather than neutral.
OR you do hack squats with low feet placement Tom Platz style... thank me later (i got 9 inch knees over toes rom)
Well I have a minor case of cp on my left side my toes all curl on my left foot so it's why I don't do squats. Also left ankle has no mobility. 😅 thinking of getting some type of injection into the tendons
Doing the Goblet squats hurts my knees. I have to use a 45lb bumper plate to do that
Work your way up
I have too much ankle mobility
I still dont know what dorsiflexion is
I just do body weight squats with a band ..
Squatting seems too tedious
My knee down glute fires. Is that the right one? Or should it be the flute on the knee I’m driving out?
How to save this?
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