Ankle dorsiflexion muscles, the dorsiflexion of the ankle joint, and proper ankle dorsiflexion exercises often dominate the conversation about achieving a deep squat. But here’s the kicker: you don’t need much dorsiflexion to master a deep squat!
Surprised?
Deep squats are like the holy grail of fitness moves, feared by some, and adored by others. If you’ve ever blamed your lack of ankle dorsiflexion muscles for not hitting that full range, you’re not alone. But before we dive into ankle dorsiflexion exercises and tackle questions like "Why do my ankles hurt during squats?" let’s bust a major myth: your ankles aren’t the only players here.
Yes, deep squats depends on mobility and strength, but the real magic lies in your hips, knees, and the overall form of your body. So, let’s dive deep into how you can do squats without blaming your ankles and why doing so might improve more than just your workout. Continue reading to learn more about tips and hack to perfect your squat form.
Contrary to popular belief, you don’t need super-flexible ankles to squat deep. Research suggests that while dorsiflexion of the ankle joint plays a role, adequate hip and knee mobility, combined with stability, can more than compensate for limited ankle range.
In fact, studies show that the average person has around 20 degrees of dorsiflexion, which is more than enough for a proper deep squat. What matters more is how you engage your ankle dorsiflexion muscles alongside other joints for stability.
Did you know that core strength and ankle flexibility are related? Read our blog on the importance of core strength for ankle stability to learn more.
If you’re feeling pain in your ankles during squats, here are some usual culprits:
Identifying the root cause is key to reducing discomfort and preventing long-term issues. You can book a Free consultation with Granimals to start your journey to optimal health today!
Deep squats aren’t just for Instagram-worthy fitness shots. Here’s why they deserve a spot in your routine:
Did you know that poor posture often stems from weak core and glute muscles? Deep squats activate these areas, pulling your shoulders back and aligning your spine. With consistent practice, you’ll notice less hunching and more upright confidence.
Yes, deep squats are safe, if done correctly. A 2013 study published in the Journal of Sports Science debunked the myth that deep squats harm your knees. Instead, they can actually strengthen knee ligaments and reduce injury risk, provided you use proper form and progress gradually. A solid warm-up sets the foundation for pain-free squats. Try this quick routine:
Are you suffering from an ankle sprain and wondering what to do next? You can read our blog on five steps for faster ankle sprain recovery to learn more.
While deep squats are a fantastic lower-body exercise, poor form can cause hip strain. Here’s how to avoid it:
Struggling with squats or battling pain? Don’t go it alone! At Granimals, we specialize in personalized physiotherapy and rehabilitation plans tailored to your needs. Fill the form below to book a free service demo consultation with us. Let’s get you squatting deeper, stronger, and pain-free!
Q1. Why Do My Ankles Hurt During Squats?
Answer: Ankle pain during squats often stems from tight calves, limited mobility in the ankle dorsiflexion muscles, or improper foot placement. Address these with targeted stretches and mobility drills.
Q2. What Are the Best Ankle Dorsiflexion Exercises for Squats?
Answer: Exercises like wall stretches, band-resisted dorsiflexion, and calf raises can improve mobility and strengthen your ankle dorsiflexion muscles.
Q3. Are Deep Squats Good for Beginners?
Answer: Absolutely! Start with assisted or shallow squats and gradually progress. Focus on mastering form before adding weight.
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