Daily Mobility Exercises by Dr. Kelly Starrett › Forums › Foot/Ankle › Falling over backwards in deep squat – shin muscles?

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    • 07/09/2013 at 3:46 am #70329
      Avatar[email protected]
      Participant

      When you fall over backwards when trying to do the deep squat – isn’t it weak shin/ around ankle muscles, rather than poor ankle flexibility?

      If I hold onto something when i’m in a deep squat I can stay there, but when I let go, to stay down I have to pull myself forward, and it’s the shin/ ankle muscles that get me forward.  
      My ankles are pretty flexible I think, although I somehow have the most unmuscular feet/lower legs but am trying to change that.  But there’s no mention of improving shin/ ankle strength in the videos?  Or is there?
    • 07/09/2013 at 8:04 am #72390
      Avatar[email protected]
      Participant

      1.) I find that when I hold on to something my form is slightly different.  

      2.)  When I don’t hold on to something, and I work on my ankle ROM I can feel myself use the ankle to stabilize the rest of my body.  It almost feels like my body is using the ankle to lean in the squat position.
      3.) I would argue that the 10 minute squat test is the means to creating shin and ankle strength if you are correct.  I feel like I should be doing my daily banded distractions and smashing and then every Sunday night do a 10 minute squat test or perhaps after everyday…can’t we go crazy?
    • 07/09/2013 at 11:01 am #72393
      AvatarAnonymous
      Guest

      The issue could be at your ankle, quad, or anterior hip.
      Chances are it is a combination of tight tissue.
      Have you done the ankle wall or pistol test?
      These are 2 ways to see if you have full ankle range of motion or are missing critical corners.
      The ankle wall lets you know where you come up short.
      You can descend in a squat, but if you are missing ankle rom you hit a point(the wall) and you lose your balance causing you to fall backward or you compensate into a rounded position. You are at the limit of your ankle rom when you hit that spot.
      Knees forward in the bottom position:
      Motor control fix:
      Load your hips and hamstrings as you initiate the squat.
      Keep your shins vertical as long as possible.
      If your knees go forward in the bottom position pull your knees back making your shins as vertical as possible.
      Areas to target for mobilization:
      Anterior chain (hip/quad)
      Medial chain (adductors)
      Posterior low chain (hamstring)
      Posterior high chain (glutes)

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