When we think of mobility in CrossFit®, we usually focus on the shoulders, trapezius, quadriceps, basically on the posterior chain. But what about the ankles?
You might be surprised at the idea of dedicating time to mobility of this joint, but doing so could help you improve your squats and force and to reduce the risk of injuries.
To understand why ankle mobility is so important in the squatting and in any other movement where the foot is in contact with the ground, dorsiflexion and the relationship with the ankles must be well understood.
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Dorsiflexion and ankles
La ankle is a hinge joint and is able to move in only one plane of motion, That sagittal; within this plane there are two movements: plantarflexion and dorsiflexion.
La Plantarflexion is the downward movement of the toes, While the dorsiflexion is the opposite; it involves lifting the sole of the foot with the heel in contact with the ground, as if pulling the foot upwards.
La dorsiflexion is considered more important for ankle degrees of freedom, as it allows the tibia to move forward of the foot position; this is critical for proper body positioning and efficient force production.
What are the causes of poor dorsiflexion?
Poor dorsiflexion can be attributed to several causes:
- Calf flexibility problems
- Restriction of the ankle joint
- Anterior Pelvic Tilt Posture: Poor posture drives the body's center of mass forward, causing the ankle to plantarflex in an attempt to balance it
- Lower body injuries: If an athlete suffers from knee, hip, or back pain, they will instinctively limp or modify their movements to avoid pain; this stiffens the ankle joint and limits its range of motion
- Wear shoes with heels.
How does ankle mobility occur?
There are a few ways to assess the degree of mobility in your ankles:
- Do some air squats; a telltale sign of poor mobility is heel lift off the ground
- Stand straight with feet together: Can you lift the sole of your foot off the ground without moving your body?
- Kneel on the ground and assume a position similar to the hip stretch, with one knee on the ground; from this position, start leaning towards the wall, keeping your heel on the ground for as long as possible.
This position allows you to measure the angle of the tibia with the ground and to measure the distance of the kneecap from the wall as the heel begins to rise. If the kneecap can touch the wall 10 cm away, you have good ankle mobility.
Exercises to increase ankle mobility
It is important to dedicate time to the mobility of the ankle; let's see how:
- Self-myofascial release with foam roller: sit on the floor, put one leg on the foam roller, just above the ankle, slide the roller all the way calf for a minute
- Heel lift: it is a simple, quick and effective exercise; just place your toes on a slight angle and go into dorsiflexion by bending your knees
- Mid Knee PVC Pipe Exercise: start with one knee bent on the ground, hold a PVC pipe upright on the outside of the front foot.
Bend into dorsiflexion making sure the knee exits the tube.
And you, do you do ankle mobility exercises? Let us know in the comments and remember to follow us on our telegram channel
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