Considering all the terrible shoe wear people have become accustomed to wearing, there is no coincidence how common people have limited Dorsiflexion range of motion.
Towards the depth of a squat dorsiflexion is needed, a limitation in dorsiflexion will manifest with HEEL RISE. This limitation can be due to Limited Soleus length OR Talocrural hypomobility. Check out Episode #18 to see how to isoloate stretching the Soleus. The exercise demonstrated here is to improve mobility at the talocural joint to allow increased dorsiflexion.
To perform this exercise properly:
-Place the band at the distal lower leg over the Achilles tendon. If this is uncomfortable you may use a towel for cushion
-Back yourself up to the point where you feel a good pull from the band
-Perform the squat
During a closed chain exercise such as a squat, at the arthrokinematic level of the ankle, the tibia is gliding anteriorly on the talus. If the talocrural joint is hypomobile, this band will give a pull allowing for an additional anterior translation of the tibia to increase Dorsiflexion which Allows for a deeper squat.
-Why is a heel rise bad? When there is not enough range at the ankle, this needed motion goes up the chain and the knee goes into excessive flexion as a compensation ,forcing a knee strategy. This decreases demand at the Glute’s & put’s extra stress on the knee joint/overuses the quadriceps.
Note: be mindful of how deep you go on your squat, even if your ankle joint allows it. You DON’T want to get the butt wink that is demonstrated with this video!