by Steve Limbrunner, ATC

Just because we’re all industrial athletes doesn’t mean we all do the same work in the same places. There’s difference in location, in job task, and even the nuance of our particular movement demands. However, something we all have in common is that we walk, move, and stand on a daily basis. Making sure we have a strong lower body can be the difference in an injury and living a healthy life. Having a strong lower body allows us to get low and lift up objects with proper technique. It helps us to protect our back from serious injuries.

All sounds pretty logical, right? Something that may not be quite as straightforward however, is how ankle mobility could be the difference between saving our back from an injury or being sidelined by it. Turns out, our back’s biggest ally in a proper lift might be hiding in our socks!

Ankle Bone’s Connected To The…

Having the right posture helps us to proactively prevent injuries, but to ensure we start off on the right foot we have to look at the ankle.

Ankle mobility plays a critical role in our ability to get into a proper squat position, which directly affects how safely and effectively we lift. If the ankle can’t move through its full range (especially into dorsiflexion) then the rest of the body has to compensate. This usually means rounding the back, shifting weight forward, or compromising form to get the job done.

Sometimes limiting factors such as an ankle joint restriction or tight calf musculature can limit our dorsiflexion thus limiting our squat ability. The better our squatting ability is the better we will be able to perform proper lifting posture!

Testing. Testing…

Is your body ready to squat? One great way to find out is the Ankle-to-Wall test. It’s a simple, no-equipment screen you can do anywhere. Watch this quick how-to video or follow the instructions below to walk through the test step by step.

Place your foot about 4 inches from a wall. Keep your heel and the rest of your foot flat on the floor as you try to touch your knee to the wall. If your knee reaches the wall without your heel lifting, you likely have enough dorsiflexion to support a proper squat.

Feeling tightness in the front of the ankle? That could point to a joint restriction. Tightness in the back? That’s more likely a soft tissue limitation, like tight calf musculature.

Another way you can take a look at your squat technique to see if your ankles may be a contributing factor is to do heel elevated squats. If you’re performing squats with your heels elevated and notice your form improves then ankle mobility may be your issue!

Prevention Favors The Prepared

Improving dorsiflexion is a smart first step toward better squat mechanics, but it’s not the only step. Strong, flexible ankles provide a stable foundation for the entire lower body, reducing compensation patterns and improving lifting efficiency. By starting at the ankles and working up the kinetic chain, we can correct movement limitations that impact posture, performance, and injury risk.

Check out this additional resource to improve flexibilty and mobility in your ankles.

Steve Limbrunner, ATC || Steve is a Certified Athletic Trainer in Chicago, IL and is Work Right’s chef-in-residence. He has 5+ years of experience, and has worked with varying populations in settings such as High School, College, Youth Sports, and Rehab clinics. During downtime, you will find Steve playing golf, working out, and playing basketball.

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Be sure to check out our other blogs for further injury prevention education and tips for the industrial athlete from Work Right NW!