To those who managed to improve their ankle mobility (dorsiflexion) and squat depth:
1) How had you done it? What was your routine?
2) Before improvement had you felt tightness in your calfs, impingment / pinching sensation in front of the foot, or both?
>1) How had you done it? What was your routine?
I got into a deep squat, bottomed depth, put a light barbell across the top of my knees and let the weight slowly stretch my ankles. Did this every time I went to the gym.
>2) Before improvement had you felt tightness in your calfs, impingment / pinching sensation in front of the foot, or both?
Yes to the calf, no to the foot. But it turns out that was mostly caused by my toes being pointed too far inwards, i.e. my knees weren't tracking over my toes, and this was causing my calfs to stretch too much.
>put a light barbell across the top of my knees
How many KG?
Holding a body weight squat for time everyday or everyworkout, usually around five minutes, your ankles will be begging you to stop if you do it with elevated heels
>your ankles will be begging you to stop if you do it with elevated heels
Is it good or bad...
Not made it yet. At my gym there is a seated calf raise machine. I use it for weighted stretching. I suspect my hip mobility is equally limiting as my ankle mobility.
Elevated heels ? Wouldn't I want to elevate toes to add intensity ? On a tangent: I've always wondered if we can 'fix' civilisation foot by wearing shoes that have the heel where the toes are.
I too often feel im stretching the sciatic nerve, in the back of my knee, depending on how I stretch. It can happen to me when stretching hamstrings or soleus. I always find a way to shift the load onto the target muscle, like by bending the knee.
Always keep in mind that stupid talus bone glide and the sciatic nerve glide bros.
Does anyone have a sure fire way how to tell if it is (more) your hips or ankle holding you back from deep resting squat ? I can essentially cheat, squat with my hips way open, toes out far but not eith nice form and ATG. Progress feels incredibly slow.
I want to add: I squat low as many times as I can manage a day and hang out there. After having spend some minutes like that and coming up I get dizzy, sometimes insanely dizzy. Why ?
Are you breathing normally? That's blood pressure. To be more precise, low blood pressure. Do your cardio, anon.
I'm getting alot of cardio by comparisson, thats what I believe at least.
I don't think about breathing when doing something along the lines of a resting squat for mobility purposes. Certainly the paki-bros dont give their breathing a second thought when they sit like a folded up accordeon. But I can try, maybe breathe and brace and come up again ever 30 seconds or so, despite only BW.
No, that's how you get dizzy. Brace, deep breath, brace again, squat, hold while maintaining brace and breathing normally, lift while holding your breathe, exhale.
If you can't brace and breath, learn that before squatting with weights.
Post if you can find it. I'm trying anything.
Search sciatic nerve stretch on youtube lol, I can't babysit you.
Eh, nothing. Told you it wasn't sciatica.
Try laying on back, put affected leg in air, then alternately dorsiflex and planarflex the affected foot.
Also do that one glute stretch where you put one foot on your opposite leg quad, then pull that quad towards you.
Thats literally what I meant, should have said 'take a breath and brace'. Meanwhile you just mentioned breathing in the hole. Ofc I wouldnt do that under a bar. But people who can rest in a squatting position, unloaded, don't have issues breathing for sure.
I have mobility. However, my right Achilles tendon HURTS whenever I stretch it.
Unless I do dozens of bodyweight calf raises, stretch for minutes and do heavy squats, I can't move it without pain but I'm afraid it's too much stress and it could snap and frick me for life. Starting to think it is the cause for the pain in the back of my right hip, close to my coccix.
I also run 10km daily but within 5 minutes I don't feel it any more.
Done some research, doesn't seem to be bursitis or tendinitis (no heel pain).
Planning to go to a doctor later this month but none of those motherfrickers ever told me to go gy(the only thing that worked) so I don't trust them.
Any ideas?
Have you tried deloading it? Seems you work your calfs a lot. If nothing helps maybe try BPC-157 peptide.
Here. You could be stretching your sciatic NERVE.
Do you feel numbeness in the skin anywhere along the leg?
Pain in the back of the knee, about the top of the calf tendon when massaging it?
I heard about sciatica problems but those don't seem to be my case. The symptoms are pains that go from the lower back and travel to your legs, and right? I don't have it nor anything on my knees.
I did. Did not lift or run for almost two months and got no improvement, which made me think it's something deeply wrong with my tendons. It got better in my first months of gym but it's been back for a while.
After a stretch and warm-ups, I can go ATG without much worry but it's after waking up? Fricking nightmare. Simply walking is hell.
Could be some muscle on your posterior chain impinging a branch of the sciatic nerve. I saw a video on youtube about working it to reduce impingement but I can't find it.
Obese dyel here.
Stretching my calves and hamstrings several times daily.
Sitting on the edge of my bed, which is low, with feet planted on the floor, slowly sliding down into a deeper squat. Also doing some pelvis movement and bounces to not stop the bloodflow. The support of the bed against your back is a nice way to focus on the squat than getting stopped by pain endurance.
Reckon I'll get to as a deep of a squat I can get with this belly in the way.
lotta stretching
hip flexors & ankles
damn i can tell this homie is zesty
you would know, eh gaylord
I stretched my ankles a lot. Sitting in a squat for as long as possible helped, as did the barbell across the knees sometimes with as much as 60kg
Yes I felt a lot of tightness from being a sprinter/jumper in HS
Why is he hinging so far forward?
>How had you done it? What was your routine?
Step 1: Going online and finding the cheapest weightlifting shoes I could get.
Step 2: Divebomb ATG lmao
100% unironically