Why Ankle Range of Motion Is the Hidden Key to Better Squats
If you’re someone who needs fitness in their life—whether you’re crushing WODs at your CrossFit box, chasing a new clean & jerk PR, or just trying to move better in your training—your squat is one of your most essential tools. But if you’re struggling with depth, balance, or even nagging ankle pain when squatting, your ankles might be the missing piece.
Let’s break down why ankle range of motion (ROM) is so critical for squat mobility and how improving it can lead to big gains—not just in your performance, but in your longevity as an athlete.
The Foundation of the Squat: Ankle Mobility
When you squat, your body needs to move as one cohesive unit—but the movement starts from the ground up. Your ankles provide the foundation for your entire kinetic chain. Limited ankle dorsiflexion (the ability to bring your shin toward your foot) can have a cascading effect on your squat mechanics. You might notice:
• Heels coming off the ground during deep squats
• Knees caving in or tracking poorly
• Low back rounding or chest falling forward
• Ankle pain or discomfort during or after squatting
For Olympic weightlifters, poor ankle mobility can throw off your balance in the bottom of a snatch or clean. For CrossFit athletes, it can lead to inefficient reps and increased risk of injury. And for the everyday fitness enthusiast, it can be the reason squatting “just doesn’t feel right.”
Common Causes of Limited Ankle Mobility
• Previous ankle sprains or injuries
• Tightness in the calf muscles (gastrocnemius/soleus)
• Stiff joints in the ankle or midfoot
• Poor movement patterns or prolonged inactivity
It’s easy to chalk up squat issues to “tight hips” or “weak glutes,” but many times, improving ankle range of motion can unlock the depth and control you’ve been chasing.
How to Improve Ankle Range of Motion
As fitness forward physical therapists in Minneapolis—our team specializes in assessing specific limitations in your movement and designing a plan. Here are a few go-to strategies you can start with:
1. Ankle Dorsiflexion Mobilizations
Use a resistance band anchored in front of your ankle to encourage forward translation of the shin during squats.
2. Calf Stretch Variations
Hit both the straight-leg and bent-knee versions to target the gastroc and soleus respectively.
3. Foam Rolling & Soft Tissue Work
Address the soft tissue restrictions that might be limiting your movement. Roll your calves, Achilles tendon, and even the bottom of your foot. This is temporary relief and not for long term results, but can definitely improve your within-day sessions.
4. Elevated Heel Squats
Elevating the heels can help you hit depth in the short term, but shouldn’t replace the long-term goal of improving your ankle mobility.
Don’t Ignore Ankle Pain When Squatting
Pain is your body’s way of getting your attention. If you’re experiencing ankle pain during or after squatting, it usually isn’t work it to just “push through it.” A specialized physical therapist—especially one who understands the demands of Olympic lifting and CrossFit like the ones on our staff—can help identify whether the pain is coming from joint restriction, tendon irritation, or faulty movement mechanics.
Let’s Fix Your Squat—Starting at the Ankles
At our physical therapy clinics in Minneapolis and the Twin Cities Metro, we work with athletes of all levels—from competitive weightlifters to everyday movers—who are looking to optimize their squat mobility and eliminate pain. If you’re an active adult and frustrated by poor depth or ankle pain when squatting, it’s time to get to the root of the issue.
Your squat deserves better. Your ankles deserve attention.
Ready to improve your ankle mobility and squat like a pro? Contact our local physical therapist team in Minneapolis at Loon State Physical Therapy today and take the first step toward pain-free, powerful movement!
