Hi guys!
I hesitated to put this in the training forum instead. I know that you think stretching doesn’t produce lasting ROM changes and I agree with that. However I think these discussions mostly refers to tissue changes and I wonder what about the ankle joint itself? I’m pretty sure my ankle dorsiflexion isn’t limited by tissue but the joint itself completely stops moving when my knee gets 3-4 inches in front of my toes. Do you guys think there is any way to produce lasting changes on that end, whether with the “resistance band talus mobilization” type move or with any other modality? I know I could just get weightlifting shoes and never worry about this again but it is a completely arbitrary goal of mine to squat with my “barefoot” shoes and also training calves feel terrible currently. I am in the current of trying to switch to low bar too and seeing if that helps.
I’m confused as to the problem we’re trying to solve. Are you unable to squat now? I mean, 3-4 inches of knee travel over the toes seems like it would be more than enough to squat.
Well I would like to solve this ankle blocking wether it’s for squat or calf raises like I said. Until know I was doing high bar with 5lbs plates under my heels because it seems like the extra inch or two (or maybe the forward lean) allows me to keep my back extended below parallel. I’m going to try low bar without the plates for the next few weeks and see if that works but I feel like it would also benefit for a little bit of dorsiflexion. So I wonder if there is anything that actually works in terms of improving passive dorsiflexion/joint blockage?
Hey @bgthierry I agree with @Dave_Hahn , I’m not entirely sure what we are trying to solve here. Sounds like you have the necessary range of motion to squat? Perhaps I’m misunderstanding. At any rate - in this scenario I would have someone perform a squat or a regression to mimic the squat to go through the desired range of motion. With time and practice of the skill, they will improve at the movement. Often people have the range of motion necessary to perform the task, they simply aren’t used to accessing the range. For those struggling to meet the arbitrary standards of a squat (often for powerlifting, hips below knees and standing back upright) I’ll utilize heel lifts with plates, heeled shoes, pin squats while lowering pins over the following weeks, or other depth cues. This doesn’t have to be complex and I wouldn’t recommend the other options you mentioned in your prior comments.