I wondered why my form went down the crapped. I used to do this movement at the ankle and top of the thigh/groin area. And collapsed arch on my right side resulting in the exact same issues you have. I can't wait to do this.
Thanks for another informative video Ryan! My ankle mobility sucks and have been trying to find new ways to mobilize them. I had squats today and did some of the mobility routines you showed in your last video, and wow... I hit depth SO much easier today.
This was a great video, different to most things I've come across in relation to the impingement issue opposed to the straight up stretching of the gastrocs to improve mobility. As a visual learner, the anatomical diagram was perfect. I've seen the band stretch before but the weighted compression on the knees w/BB is a new one I'm gonna have to try out, how you've not got more subscribers I don't know. Thanks a lot
Awesome vid man thanks. Im going to give this a go right now. I also have some blockage in my right ankle so I want to correct it before it leads to problems.
For me its my left ankle that gets a little sore. Great tips. It's amazing how crossfit really exposes so many mobility issues. Both my heals slightly want to come up but it's getting better. Not as bad in my weight lifting shoes, but different ball game when I wear the Reebox Nano's.
Exactly my issue. I've been off and on'ing both the distraction and sitting in a seated calf raise to open up the soleus. Guess I need to just work it more frequently.
Dude, looks like you may have the added complication of a longer Right Leg. This could be related to tensions around the joints of your Left Leg, or it could be that the bones of your Right one are just longer. Now, "everyone" has one leg that it longer than the other, but for some people the difference is more significant causing compensations at all joints in the leg, and then up the spine. Putting an appropriate lift in your Left shoe may help you to balance your positioning at all joints, change the loading and improve your strength imbalances. Get yourself measured (via X-ray) and test it out. It's totally changed the lives of a number of my clients.
Hello....Very much helpful and excellent explanation. Can you please help me with my problem? - I have had severe fracture to my left ankle (diagnosed with HAWKINS'S TYPE III FRACTURE OF TALUS WITH SUBTALAR JOINT DISLOCATION - ORIF OF LEFT TALUS done on 28.03.2015). Herbert's screws are used to facilitate the fixation. I have been on complete bed rest for 4 months. After one year, nearly 40% of the ankle movement is lost and I couldn't walk on plain surfaces inclined upwards. The range of motion in the upward direction is very limited and. So, after one year of my surgery, is it possible to regain the actual movement of my ankle by doing these mobility exercises. I am unable to run and perform most of the daily activities due to this blocked movement. I am very scared that I have to be like this for my entire life. Please help me with your valuable suggestion.
Ryan, I have a little question. If my ankle is impinged, how will this stretch apply practically to a squat when I don't have a band to allow my ankle to be properly aligned while I stretch it? In other words, I get how using the band allows us to access the tight strands of muscle, but how will it improve our squat if our ankles are still impinged without the band assistance.
You've actually got it wrong there Ryan. The problem is not the tibial bone needing to be pushed back. The problem is that your Talus has slid forward and needs to be pushed back. The band needs to be placed on the Talus to push it posteriorly. In this clip you're advising people to push the tibial bone even more posteriorly and actually causing even more impingement.
how long should you do this to feel results? i have a very persistent amount of pain in my right ankle and i wanna do this right so i can move better. i can't even run properly thanks to the pain unless there's adrenaline going.
Fuck man . I sprained my ankle 5 times already and now it feels like if i get it sprained again it will be dislocated . i cannot do flip tricks anymore because it hurt so bad when i swipe my feet on the board
I have the same problem in my right ankle as you. I have recently starting squatting and need my back ankle to stay down so I don't injure other parts of my body. I have read about "debridement" surgery and was wondering if you had considered this? Full recovery time appears to only be 4-6 weeks and sounds better than the 1 year of stretches and rehab you mentioned. I hate to lose the gains I have been making and go into rest and recovery mode but it seems it may be worth it in the long run...
I would recommend not doing surgery. I see patients for these biomechanical issues on a daily basis. Surgery will not fix the biomechanics that have caused your ankle and body to perform the motion that has caused impingement at the Talus. There are so many exercises etc that would be beneficial including the ones Ryan Saplan goes over in this video. Not to mention the scar tissue build up that could result in the ant. ankle would defeat the purpose of the surgery anyways.
running shoes are made for running, they absorb impact so that if used when you are squatting, the soft rubber will absorb the power and are fairly unstable - it is better to squat in a footwear that is sturdy and will provide a safe and stable platform to transfer power and maintain balance, such as wood or plastic or a very solid rubber, e.g, Olympic shoes ..there are many different types that fit this demand, the heel size will depend on your mobility, goals, and squat variation as this changes the mechanics of the lift..
How long does it take to mobilize the ankle to be able to perform an olympic squat??....ive been mobilizing my ankle for about a month now...and only seen minor changes so far...have really tight ankles
***** thanks for this video, I am exactly the same as you. I have a major impingement in my right ankle, I can't even flex forward on it when its locked up. Sometimes when I am walking it will catch and hurt like hell. I can't even hop on my right ankle. I do not do lifting but I do run, after it warms up its fine when running however I believe I do the same thing as you and move my weight to my left side which has resulted in some issues with long distances on my left ITB. And I now have a strain in the tendon over my inner left ankle. If you have any further advice I would love to hear it
+Nige NZ I have exactly the same impingement problem as you...I see you posted this 6 mths ago...how is your ankle now? Did this technique help you long term?
Aubrey Loschuk unfortunately I haven't really got anywhere with it, . I rested it for about 10 weeks but it came back as soon as I started running again (although not as bad atm). I have a nerve stretch which can alleviate it, my latest physio believes its a nerve issue. I'ts a bit hard to explain the stretch. But lie on back, one leg in air, bent at the knee, hands linked behind the leg below the knee, turn foot in and point big toe in and away (try pulling pulling big toe back towards you as another way to do the stretch, see what works) it should stretch through the outside shin and feel some stretch over the impinged area). Then Straighten leg while keeping ankle in the stretched position, do it 5-10 times 3 sets, 5 times a day
My ankles hurt when I squat. It's like they are trying to compensate to help me get the weight up. For instance, I have trouble keeping my feet straight. They automatically want to shoot out to the side when I start struggling.. Do you have any idea why this is?
***** Thanks for the reply, but could you explain further? Do you mean a strong arch in my upper body? Does my problem seem to have to do with mobility at all? I know it's hard to know without seeing a video, but I'd greatly appreciate any advice. Thanks!
Squat with your feet at a 30 degree angle... most people don't have mobility for straight footed squat (and those don't provide any advantages... if anything it limits your max weight).
+stackindatpapa Stretch out your soleus calf muscle (with the knee bent), whether you're performing a lunge stretch for the calves, or with the foot against the wall. You need to flex the knee as you stretch.
Is there a simple test one can perform on him/herself to conclude ankle impingment or anything? Because the pain i feel in front my ankle only occur when i attempt to get a intense stretch on my solues. Is that normal? I feel little to no pain in front my ankle other than that. Should i conclude my lack my ankle/ dorsiflexion on my calf muscles and continue to strech them or is it ankle impingment?
if you had ankle impingement you would know it, my left ankle is blocked and it's painful, but my right is great. I have about an extra inch or inch and a half of dorsiflexion when performing a test against a wall. Lax ball your calf to loosen it up, be thankful it's likely just tight muscles!
I was looking for a video like this however I'm not sure if it's what I have. When I squat its always my right ankle feels like a bone is stopping it from moving and sometimes it will pop and hurt for a second but then be fine and I can squat, its on the top/side (here's the picture i.imgur.com/f1L5iGi.jpg) I'm just not sure how to target it or if this is what the issue is you're trying to display in the vid? I also foam roll calves and do wall stretches, my achilles flexibility is fine it's just the front of my foot and only on my right foot in the area shown in the picture. Thanks again for this video really informative!
Been working on my squat the last year and ankles are my last big sticking point. I'll give these a try
You have to bring the band a little bit lower right on top of the bone that you were talking about if you want to stretch the ankle properly!!
I wondered why my form went down the crapped. I used to do this movement at the ankle and top of the thigh/groin area. And collapsed arch on my right side resulting in the exact same issues you have. I can't wait to do this.
Thanks for another informative video Ryan! My ankle mobility sucks and have been trying to find new ways to mobilize them. I had squats today and did some of the mobility routines you showed in your last video, and wow... I hit depth SO much easier today.
Yup! I've taken your tip about not foam rolling too much preworkout and focus on mobility more. Mobility definitely outshines foam rolling.
Do you know the name of the video where he talks about this?
i've been doing the same exact movements coincidentally (it's a small internet) and it's starting to work. slow process. good vid.
This was a great video, different to most things I've come across in relation to the impingement issue opposed to the straight up stretching of the gastrocs to improve mobility. As a visual learner, the anatomical diagram was perfect. I've seen the band stretch before but the weighted compression on the knees w/BB is a new one I'm gonna have to try out, how you've not got more subscribers I don't know. Thanks a lot
Awesome vid man thanks. Im going to give this a go right now. I also have some blockage in my right ankle so I want to correct it before it leads to problems.
For me its my left ankle that gets a little sore. Great tips. It's amazing how crossfit really exposes so many mobility issues. Both my heals slightly want to come up but it's getting better. Not as bad in my weight lifting shoes, but different ball game when I wear the Reebox Nano's.
HOWWWW did I not think of this. Great upload
Great video as always. Do you have any stretches for the ankles that doesn't involve using the band?
Exactly my issue. I've been off and on'ing both the distraction and sitting in a seated calf raise to open up the soleus. Guess I need to just work it more frequently.
Dude, looks like you may have the added complication of a longer Right Leg. This could be related to tensions around the joints of your Left Leg, or it could be that the bones of your Right one are just longer. Now, "everyone" has one leg that it longer than the other, but for some people the difference is more significant causing compensations at all joints in the leg, and then up the spine. Putting an appropriate lift in your Left shoe may help you to balance your positioning at all joints, change the loading and improve your strength imbalances. Get yourself measured (via X-ray) and test it out. It's totally changed the lives of a number of my clients.
Definitely going to give this a try!
Hello....Very much helpful and excellent explanation. Can you please help me with my problem? - I have had severe fracture to my left ankle (diagnosed with HAWKINS'S TYPE III FRACTURE OF TALUS WITH SUBTALAR JOINT DISLOCATION - ORIF OF LEFT TALUS done on 28.03.2015). Herbert's screws are used to facilitate the fixation. I have been on complete bed rest for 4 months. After one year, nearly 40% of the ankle movement is lost and I couldn't walk on plain surfaces inclined upwards. The range of motion in the upward direction is very limited and. So, after one year of my surgery, is it possible to regain the actual movement of my ankle by doing these mobility exercises. I am unable to run and perform most of the daily activities due to this blocked movement. I am very scared that I have to be like this for my entire life. Please help me with your valuable suggestion.
Ryan, I have a little question. If my ankle is impinged, how will this stretch apply practically to a squat when I don't have a band to allow my ankle to be properly aligned while I stretch it? In other words, I get how using the band allows us to access the tight strands of muscle, but how will it improve our squat if our ankles are still impinged without the band assistance.
You've actually got it wrong there Ryan. The problem is not the tibial bone needing to be pushed back. The problem is that your Talus has slid forward and needs to be pushed back. The band needs to be placed on the Talus to push it posteriorly.
In this clip you're advising people to push the tibial bone even more posteriorly and actually causing even more impingement.
nicenice Nilsson That!
Yeppers nicenice!
Did you injure yourself? I was involved in a serious crash and have been having problems restoring my ankle's mobility. Thanks for sharing.
Can't believe this was 7 years ago 😳 wow
Can I use this if I currently have an ankle impingement to help speed up the healing process ?
did you break any bones or have you had any surgery. or is this just pain or injuries without pre surgery
how long should you do this to feel results? i have a very persistent amount of pain in my right ankle and i wanna do this right so i can move better. i can't even run properly thanks to the pain unless there's adrenaline going.
Fuck man . I sprained my ankle 5 times already and now it feels like if i get it sprained again it will be dislocated . i cannot do flip tricks anymore because it hurt so bad when i swipe my feet on the board
Does it have to be a stretchy band? I have a regular yoga band that doesn't stretch - can I use this as well?
Relative flexibility is when the compensation moves up the kinetic chain
great vids!
What kind of bands do you reccomend using?
***** is there a specific one you recommend?
ty bro, very good video
I think you should try to reverse the band and let it push forward your tibia while you flex. Or mybe do a combination.
I have the same problem in my right ankle as you. I have recently starting squatting and need my back ankle to stay down so I don't injure other parts of my body. I have read about "debridement" surgery and was wondering if you had considered this? Full recovery time appears to only be 4-6 weeks and sounds better than the 1 year of stretches and rehab you mentioned. I hate to lose the gains I have been making and go into rest and recovery mode but it seems it may be worth it in the long run...
I would recommend not doing surgery. I see patients for these biomechanical issues on a daily basis. Surgery will not fix the biomechanics that have caused your ankle and body to perform the motion that has caused impingement at the Talus. There are so many exercises etc that would be beneficial including the ones Ryan Saplan goes over in this video. Not to mention the scar tissue build up that could result in the ant. ankle would defeat the purpose of the surgery anyways.
thanks man
great what you share, but what about squating with running shoes?
it is not the most healthy way to do it right?
running shoes are made for running, they absorb impact so that if used when you are squatting, the soft rubber will absorb the power and are fairly unstable - it is better to squat in a footwear that is sturdy and will provide a safe and stable platform to transfer power and maintain balance, such as wood or plastic or a very solid rubber, e.g, Olympic shoes ..there are many different types that fit this demand, the heel size will depend on your mobility, goals, and squat variation as this changes the mechanics of the lift..
Just what I thought! Thanks! Great video and answer!
theres lots of looseness in my left ankle ,,, instability when i put weight on my heel. how can i improve my acute movement
How long does it take to mobilize the ankle to be able to perform an olympic squat??....ive been mobilizing my ankle for about a month now...and only seen minor changes so far...have really tight ankles
***** Interesting... I tried that squat stretch with the barbell and I felt like my feet had to work hard to keep me in that position.
***** thanks for this video, I am exactly the same as you. I have a major impingement in my right ankle, I can't even flex forward on it when its locked up.
Sometimes when I am walking it will catch and hurt like hell. I can't even hop on my right ankle. I do not do lifting but I do run, after it warms up its fine when running however I believe I do the same thing as you and move my weight to my left side which has resulted in some issues with long distances on my left ITB. And I now have a strain in the tendon over my inner left ankle.
If you have any further advice I would love to hear it
+Nige NZ I have exactly the same impingement problem as you...I see you posted this 6 mths ago...how is your ankle now? Did this technique help you long term?
Aubrey Loschuk unfortunately I haven't really got anywhere with it, . I rested it for about 10 weeks but it came back as soon as I started running again (although not as bad atm).
I have a nerve stretch which can alleviate it, my latest physio believes its a nerve issue.
I'ts a bit hard to explain the stretch. But lie on back, one leg in air, bent at the knee, hands linked behind the leg below the knee, turn foot in and point big toe in and away (try pulling pulling big toe back towards you as another way to do the stretch, see what works) it should stretch through the outside shin and feel some stretch over the impinged area). Then Straighten leg while keeping ankle in the stretched position, do it 5-10 times 3 sets, 5 times a day
My ankles hurt when I squat. It's like they are trying to compensate to help me get the weight up. For instance, I have trouble keeping my feet straight. They automatically want to shoot out to the side when I start struggling.. Do you have any idea why this is?
***** Thanks for the reply, but could you explain further? Do you mean a strong arch in my upper body? Does my problem seem to have to do with mobility at all? I know it's hard to know without seeing a video, but I'd greatly appreciate any advice. Thanks!
Brandon McFerrin I think he's talking about the arch in your foot. Do you have flat feet?
MrLzlax0190 Oh, makes sense. Actually, I have a very high arch in my feet.
Brandon McFerrin then the problem is probably your ankle mobility. When my ankles are tight my feet turn out to compensate.
Squat with your feet at a 30 degree angle... most people don't have mobility for straight footed squat (and those don't provide any advantages... if anything it limits your max weight).
I can't squat without my heels raising can you make a video how to improve them without any equipment
thank you
+stackindatpapa Stretch out your soleus calf muscle (with the knee bent), whether you're performing a lunge stretch for the calves, or with the foot against the wall. You need to flex the knee as you stretch.
Is there a simple test one can perform on him/herself to conclude ankle impingment or anything? Because the pain i feel in front my ankle only occur when i attempt to get a intense stretch on my solues. Is that normal? I feel little to no pain in front my ankle other than that. Should i conclude my lack my ankle/ dorsiflexion on my calf muscles and continue to strech them or is it ankle impingment?
Talk to a knowledgable trainer at your gym to do a free overhead squat assessment
if you had ankle impingement you would know it, my left ankle is blocked and it's painful, but my right is great. I have about an extra inch or inch and a half of dorsiflexion when performing a test against a wall. Lax ball your calf to loosen it up, be thankful it's likely just tight muscles!
try seated calve raises
I was looking for a video like this however I'm not sure if it's what I have. When I squat its always my right ankle feels like a bone is stopping it from moving and sometimes it will pop and hurt for a second but then be fine and I can squat, its on the top/side (here's the picture i.imgur.com/f1L5iGi.jpg) I'm just not sure how to target it or if this is what the issue is you're trying to display in the vid? I also foam roll calves and do wall stretches, my achilles flexibility is fine it's just the front of my foot and only on my right foot in the area shown in the picture.
Thanks again for this video really informative!
damn that calf
What kind of band is that and where do you buy them
resistance bands ....easily found in sports shops, they come with different thickness for different resistance
what you're doing is applying the band too high. It should be on your tallus.
asian feet.. doing exercises only white man can do lmao
also blacks probadly
I have very large tight calves. I will try this.
You do NOT want to glide the tibia posteriorly. You're going to get people hurt.
your doing the tibia mobility wrong the band should be on the talis not the tibia
This is a repeat of SmashWerkx YT vids
Take your shoes off!
Can't help but notice that you are wearing running shoes, Kelly would NOT be happy!
Are you kidding? I thought he was all about neutral shoes isn't he? Is the running shoe not partly the cause of short Achilles and impingement?
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