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Flexibility in ankles

  • 25-09-2007 5:56pm
    #1
    cunnins4
    Closed Accounts Posts: 882 ✭✭✭


    I've been trying to do dumbell squats at home for a while but i can't go any lower than horizontal without standing on my tippy toes. My ankles seem to be too tight (probably from running). Is it essential to keep my feet flat on the floor during the exercise? Does anyone know any stretches to help with this?


Comments

  • #2
    Imposter
    Registered Users, Registered Users 2 Posts: 4,666 ✭✭✭Imposter


    I read somewhere that while the flexibility is bad you should put a weight under your heel to make sure you are driving weight through your heel.

    I have a problem where my right heel won't stay on the ground (can't really even get it there when walking!) and i've found a 2.5kg plate under it and I can feel myself pushing down through my heel.

    Anyone knowledgable care to comment on whether this is a good idea/bad idea etc?


  • #3
    tribulus
    Closed Accounts Posts: 3,635 ✭✭✭tribulus


    I'd say just get a tennis ball or someone's elbow and dig into your calves as hard as you can a few times a week, follow that up with some basic static stretching of the calves.

    It is very important you keep your heels flat.


  • #4
    cunnins4
    Closed Accounts Posts: 882 ✭✭✭cunnins4


    tribulus wrote:

    It is very important you keep your heels flat.

    i can keep 'em flat if i point my feet outwards a bit, but i thought they're supposed to be pointing straight forward?

    I'll keep stretching to try to regain some flexibility.


  • #5
    tribulus
    Closed Accounts Posts: 3,635 ✭✭✭tribulus


    Meh, keeping them straight forward will make it easier on your hips somewhat but most people point them outwards slightly, nothing wrong with it.


  • #6
    Rogueish
    Registered Users, Registered Users 2 Posts: 781 ✭✭✭Rogueish


    As someone else said you need to stretch out your calf muscles really well. hold for 25-30sec

    This is a mobilisation especially designed to increase the ankle dorsiflexion for weightlifting
    http://www.michaelboyle.biz/joomla/content/view/86/60/
    and
    http://www.michaelboyle.biz/joomla/content/view/85/60/

    If the above don't work try this mobilisation to increase your dorsiflexion. 3 sets of about 15-20reps
    http://www.sportscarephysio.com.au/images/20070427132023.jpg

    Don't forget that many serious weightlifters wear weightlifting shoes that have a heel wedge to prevent the heels coming off the ground


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