Exercises/drills to improve ankle mobility?

[ruckin]

A friend of mine has started trying to squat recently and his ankle mobility is pure shit. Can't get even close to parallel without getting all twisted and messed up, feet not staying flat, etc. I'm assuming it's not much of a hip mobility problem because he can squat down just fine if his heel is raised a couple inches, it's just that keeping his feet flat on the ground is the problem. I've never had trouble squatting ATG perfectly myself so I have no experience with correcting kind of issue, or any mobility issue for that matter.

So if anyone knows of any good, efficient stretches/drills/exercises to improve ankle mobility, preferably ones that don't require any special equipment, I'd really appreciate if you'd share. Thanks.

 

[Docd187123]

Ankle Mobility | UK Olympic Weightlifting

 

[RodgerThat]

I do this before every squat session load it up with a pair of 45s deadlift it up then lower down with putting it on your knees. I don't like this guys foot angle I try and keep mine about 15' each foot this guys got like a 45' turn out. Works wonders for dorsiflexition that's for sure

 

[MrRippedZilla]

I like the stretch posted above (credit to Glenn Pendlay) but prefer to do each leg individually since ankle mobility, or lack of, doesn't tend to be equal on both feet. I use Kbells on each leg to get the same effect.

I also like to sit on the floor, legs out in front, attach a band to a post behind me and around each ankle individually to provide more of a forced, dynamic stretch for both flexion & pronation (both things I lacked previously).

 

[kap73]

Wobble boards are good, i used them years ago (more for rehab after ligamnet damage)but they help get the flexobility back

 

[freakspeed]

Ayeee my subject. As I've recently recovered from a severe ankle injury I'll pass along what the docs & PT people had me doing for flexibility, range of motion and stability.

Drawing the alphabet with your foot in the air once or twice each leg as part of your warmup.

Standing on a bosu ball or other like unstable surface with one leg for 60 seconds. When this is mastered, proceed to eyes closed.

Basic calves static stretches to get blood flowing and ROM to the ankle area.

This is just a couple of the basic things, if you need more, PM me and I can pass along a load of other movements

 

[Aiden]

The site listed by Docd187123 is money. It has most of what I have done/been taught in the past. Another helpful trick to perform squats effectively (while you are still working on your ankle flexibility) is to put one 2 1/2 or 5lb plate under each heel when you squat. This effectively makes your ankles have to flex less to achieve a good squat depth. This is a helpful cheat to work on good squat depth and mechanics while you work on fixing your ankle mobility. Have fun bro!