Ankle Flexibility
If a house is built on weak foundation, the entire structure is compromised. Your body is no different. A lack of ankle mobility/ range of motion will hinder your movement from the ground up. Watching people move in CrossFit classes, I see limited ankle range of motion impacting tons of athletes.
Adequate ankle mobility is critical for any squatting movement. If your ankles are severely tight, your heels will even begin to lift in your power position, which can be very problematic for nearly all the barbell movements we do and in body weight movements like box jumps. Below are some stretches you can use to improve your ankle mobility to feel more grounded, sturdy and safe in your lifts.
Calf and ankle rolling on barbell
A good place to start is simply rolling out the affected area. This can be done on a foam roller, or on a barbell. Flex your ankle at a 90 degree angle and roll out the area between the ankle and lower calf muscle. For additional pressure, roll one leg at a time while pressing your opposite leg on top of it. Roll each ankle for 2-3 minutes.
Weighted Lunge ankle stretch
Come down to a lunge position where both knees are positioned at 90 degrees. Place a light kettle bell on top of your front thigh and lean your knee towards/ in front of your toes until your heel begins to lift off of the ground. Hold at the point where you feel the deepest stretch but your ankle is still firmly planted on the ground. Spend 30 seconds on each leg for two rounds.
Deficit calf raises
Grab a 25, 35, or 45 pound weight and stand the balls of your feet on the weight so that your ankles come off the edge of the weight. Relax your heels as close towards the ground as you can, and then engage your calves to lift your heels away from the ground. Repeat this exercise 20 times, taking time as you lower down your ankles towards the ground.
Perform these stretches regularly and often for best results. Choose one exercise to include each time you come to the gym, especially on days when we are squatting. I would also recommend adding additional ankle mobility following workouts with lots of double unders or box jumps, which tend to create tightness in the calves and ankles.
Written By: Alexa Pancza