The Secret To Deep Squats: Unlock Your Tibia & Ankle Mobility

are you having trouble deep squatting like raschi's right now I think a lot of people forget about this hidden gem that you can unlock your deep squat if you take a look at your shinbone motion as well as your foot and ankle motion let's dive into it dr. Craig here from the prehab guys I have a rush here he's gonna be a great model we're gonna be going over the deep squat assessment in regards to shin bone as well as foot and ankle range of motion so just a disclaimer the deep squat there's a lot of variables and a lot of factors that go into it but we're gonna be looking at three specific motions as well as showing you two exercises that you can do to improve shin bone as well as foot and ankle range of motion as typically that's a common limiting factor with the deep squat so rush just to start I'm gonna have you put your feet together like this and then facing forward 12 o'clock we're gonna have a rush deep squat here so just lower down as far as you can and I want you to do this a few times so with his feet together he's forced to go into ankle dorsiflexion there's no way to get out of it otherwise if his feet were like shoulder width apart he'd be able to cheat I'm watching are his heels lifting up and I'm asking him how does it feel does it feel stiff anywhere okay so then a quick thing that we can manipulate is let's have you do it on this elevated surface here what the elevated surface does basically we're getting his heels lifted up so he's in plantar flexion and now because of that he has more ankle dorsiflexion to work with because he's already at a negative if that makes sense this is also going to influence the amount of hip range of motion he goes through as well and knee flexion but if his deep squat improves and it feels better okay we can at least roll in the ankle we can't necessarily roll it out yeah how does it feel any different easy coach so that was easier it's like okay the ankle is probably feeling into it so now let's even take a little bit deep diver deep dive looking at the foot and ankle so rash I'm gonna have you come over he'll come over here and you're gonna get set up just like this you're going to have your toe touching your heel we're gonna look at it on both sides I'm gonna be a stickler about this arash make sure that your back foot like this is definitely facing 12 o'clock most of the time people are gonna cheat and let their foot rotate out we're gonna be a stickler about this we want toe heel touching and we want it facing 12 o'clock if not rotating it in a little bit now I'm gonna tell Raj just let this knee at the back leg go forward as far as they can while keeping this heel under the grounds do that a few times so we're just appreciating it actually let's have the Kim you can stay there arash switch sides so that we can show what we're looking for with the camera again 12 o'clock exactly so we're taking a look at how far does this knee go forward with this heel down on the ground and then how does it feel side-to-side okay there's one side feel stiffer than the other okay so then maybe you guys can see on the camera better than I can if I were the watch on the side but maybe this right knee isn't getting as far forward compared to the left side so now we're thinking okay maybe his right ankle is a little bit more limited going into dorsiflexion that knee going over the toe on the right compared to the left so those are two tests that you can start with now we're gonna come over here and now we're going to look at this shin bone rotation so what we know is when we deep squat when the foot is connected with the grounds there's some coupled motions that happen so with this foot back let's just demonstrate it the knee comes forward the shin bone needs to actually rotate in the arch is gonna collapse a little bit it's called foot pronation and it's coupled with tibial internal rotation how do we assess tibial rotation we're gonna have a rush seated here we're gonna have the heels right under the knee and now Rosch keeping this still don't let your thighs move don't let them come in or out I just want you to rotate both feet out as far as you can and now rotate in as far as you can and now I'm just gonna watch this so keep going now if you want to bring the video over this way then we can get an appreciation for how well he moves again I want those heels directly under the knee when we rotate out we should get at least 40 degrees give or take and then when we come in we're taking a look at how far can he come in can you even do it with your feet just sliding on the ground good then we're looking for at least 20 degrees coming in so ready keep going go out out looks pretty good maybe he has a little bit more on the left compared to the right and now coming in also pretty even I mean we could hairline it if we want we could be a real stickler keep going but this actually looks pretty good it's not too uncommon for this internal rotation to be limited especially if you're having trouble with the deep squat and you're feeling issues in your shin bone and your foot and ankle we know that the Rajah's dorsiflexion on the right may be a little bit limited and also what comes with that is that internal rotation so now we're gonna work on this we're gonna tackle the shin bone as well as the foot and ankle bone so a rush let's do these tibial cars so a rash is gonna hug his thigh behind his knee we don't want it too high because he's gonna kick his leg straight and then this hamstring length may be limiting that so I want him to keep his knee down and now we're gonna do these tibial cars so rosch you can imagine this shin bone this tibial tuberosity this bony thing here you want this rotating out as far as they can and then you want it rotating in as far as they can so Rogers gonna rotate out as far as it can he's gonna kick it straight he's gonna keep it rotated out bends as far as you can keep it rotated out now rotate it in kick out keep it rotated in feel that quad shake come on back down it's okay for the foot and ankle to move that's actually going to drive that tibial rotation that we're looking for so I want you to do five where we go out rotate in kick out perfect go out kick out come back in rotate in repeat let's do one more each side perfect you're gonna feel all the muscles in front your shin working your your calf working you're gonna feel these muscles down here by the foot and ankle working all that's totally normal so that's working on your tibial rotation now let's have you stand up now let's get your foot set up on the bench now we're gonna work on this ankle dorsiflexion range of motion however I talked about this earlier just let your knee drive forward to rush there's a lot of movements that are happening there's a lot of moving parts as he comes down his arch is going to drop a little bit that's normal his tailless bone and his foot and ankle that's gonna come down his navicular all the foot bones are sort of working down and in and his tibia is rotating in so raschi's being a really good model right now because I told him what to do before we did this video where he's focus on letting this shin bone rotate in his hip is having to come out so let's even face the camera so that people can get an appreciation for this but Arash was keeping that heel down and he's driving everything in while letting that knee go forward this feel okay a rock couldn't even have his hand set up like this where he's helping rotate it in try that out see how it feels again don't cause pain with this don't cause any issue this is supposed to feel good and you should be feeling as stretch maybe in your calf and in your shin bone area and now you could do that but we can also focus on just going straight forward and then he can lean into it he can do over pressure I'm gonna be a stickler and say really trying to keep your heel flat on the ground and then let's even do going out so sort of lead that knee over that pinky toe and then he can even feel sort of what's happening with the shin bone here how's this feel on your foot and ankle on your shin and I feel out of my ankle in the front pinching deep deep in there deep in there so then maybe I would want him to change it up a little bit I don't want him to have too much pinching and I don't want you they have a ton of pinching so change it up maybe don't go as far out wide and maybe come forward come back in don't worry so much about the rotation now let's just worry about going straight forward and tell me how that feels on your ankle that okay mm-hm cool so then a rash would do this you can spend time on this I'd like to say really focus on getting that knee forward rotating that shin bone in and maybe spend one to two minutes doing this but say that you felt limited just going forward or going out to the side I got a rush hopping all around over here find what feels limited and groove that motion last but not least let's come back to the deep squat so let's do feet together let's just see if it feels any different be honest for the camera this and let's just see so now I don't want to block the camera but I can just watch the squat is he keeping his heels flat on the ground how well is he able to rotate and move from his shin bones how far forward or his knees going over as toes how does it feel easier on the right side okay okay so don't forget to do this on both sides but his right side feels a little bit better that's to be expected because we just spend time working on that yeah so trying this stuff out you know the three movements that you got to check out you know the treatments that you can do for yourself so working on that shin bone rotation working on the knees over toes and then yeah check out that deep squat and then if it doesn't get any better maybe it's not the shin bone and the foot and ankle but I have no doubt that your deeper squat will feel better if you do this stuff so please comment give it a thumbs up like it tell us what you want to see more of and then I'll make a rash do some more movements for you [Music]

Channel: [P]rehab

Views: 807,019

Keywords: theprehabguys, prehab, physicaltherapy, physio, physiotherapy, prehabguys, workout, exercise, stretch, stretching, mobility, rehab, rehabilitation, chiro, chiropractor, physical therapy, therapy, mobilize, stability, movement, squat, deep squat, deep squat assessment, squat assessment, ankle mobility, foot, ankle, shinbone

Id: 78meVSvzCdc

Length: 10min 31sec (631 seconds)

Published: Tue Apr 07 2020