Here is me trying to get my heels down at the 5 inch mark from the wall. The right almost gets down, but the left, as you will see, is far worse. I chose 5 in because that seems to be a golden standard on youtube. I have contemplated getting a release to correct this. Do you think it can be achieved through stretching alone?
if your normal function is not hindered, I dont see any reason to do a tendon release... If it disturbes you during squats, buy lifting shoes.
About getting better with stretching, the best stretch I know is the downward facing dog yoga position (with heels down!).
Can answer the "will it get better" though
It's my performance in the gym that is especially disheartening for me. I have people who want me to come with them and I am apprehensive because of this. I know I can't squat and thus shy away from invitation.
Quote from: Polycrates. on September 14, 2016, 10:42:02 PMIt's my performance in the gym that is especially disheartening for me. I have people who want me to come with them and I am apprehensive because of this. I know I can't squat and thus shy away from invitation.
By either the nike or the adidas weightlifting shoes. They are made specificly for people with bad ankle dorsoflection
I might give them a go, but I doubt they would rectify inches of bad dorsiflexion like I have.
I've taken TBikes idea to the test and created a 2 inch platform using a mat and 2 2.5lb plates and tried some squats. I couldn't find anything else for the left leg, so i let the heel come up on this side. Keep in mind my right ankle is far more mobile than the left, so I imagine I'd need more than 2 inches of platform for it, but the 2 inches worked pretty well on the right side. I tried ass to grass squats, keeping the back straight, and made a pathetic attempt at a one legged squat, which I was able to perform for 15 repetitions prior to LL. This is my first attempt at doing them, so I am going to incorporate them with raised platforms into my leg workouts and see what I can accomplish.
I believe I've found a good way to finally get my squats in, though I won't be seen at the gym like this. I found a can of fish to use under my left heel and like magic I am able to squat to full depth with my back upright. You can see how far up the left heel needs to be for me to be able to squat normal, and keep in my this is unweighted, and thus why I am so disheartened about this. It's probably closer to 3 inches up because the salmon can is 1.75in high
Great to see another honest gym rat who knows what it's all about. Sorry for your lack of motion but this is the reality.
It will get a little better, but not much more than that.
I just woke up and I'm waiting to stand up bc I know it will ach in my feet and ankle. The first 10 minutes of the day is the worse.
I'll be in the gym all day today. Keep pushing, there is still room for improving that ROM since you only did 6cm I guess.
There's no point in getting hung up on it. Heaps of people have that amount of flexibility. Get some weightlifting shoes . They have in built raised heels which have the same affect as putting your feet on plates, but obviously much stabler. Vs Athletics have the highest heel I've found. or just don't do back squats - do single leg stuff (bulgarian split squats, barbell lunges etc) as an alternative
It's not true. No normal human have this limit in their ankle. I bet it even hurts with a huge stretch in the calf to push it this far as Polycrates does.
A normal person wouldn't have such pain even if they tried to stretch it further.
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