Ankle Mobility Test for Women for Women Over 40
Test your ankle mobility and then give these two recommended movements a go to help improve your ankle mobility.
If you have a hard time keeping your heels on the ground for deep squats it could be due to your ankle mobility – or lack of it. I also recommend you give this test a try if you wear high heels if you’re a runner, AND if you would like to squat better.
👉🏼 Why is it important to have good mobility in your ankles?
I’ve got three words for ya, better-looking squats.
Unfortunately, the ankle is prone to become stiff and immobile and this can cause havoc with our squats patterns and our low back. Because the ankles can’t accommodate the knees shifting forward the low back compensates causing a greater load to the low back.
The spine can compensate from the mid-back or the low back and if it comes from the low back then you’ll pelvis will tilt and you’ll be performing what we call in the industry a “butt wink”. This is where your pelvis would rotate backwards into a posterior tilt.
In due time, continuous squatting like this will cause low back pain.
👉🏼 5 Point Plan to Better Ankle Mobility
1. Soft tissue work with a lacrosse ball and/or foam roller
2. Ankle CARS (Controlled Articular Rotations) – flexed foot & pointed toes
3. Gastroc stretch
4. Soleus stretch
5. Elevated ankle mobility drill
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