Could ankle stiffness be the cause of your pain or injury?
The image below demonstrates the impact of stiff ankles on the front squat movement pattern. This athlete has limited ankle dorsiflexion range of movement (movement of the lower leg forward over the toes). While this image demonstrates its significant impact on the front squat, limited dorsiflexion has the potential to effect many lower limb movement patterns and hence should be considered a risk factor for foot, ankle, knee and hip injuries.
What causes stiff ankles?
How do you fix it?
A note on temporary 'band-aid' fixes
As shown in the comparative pictures above, small plates can be placed under the heel, or shoes with an elevated heel can be worn to compensate for reduced ankle dorsiflexion range of movement. While this can help to improve aspects of certain movement patterns (e.g. allowing a more upright torso during a squat), it can alter the lower body muscle loading patterns by slightly shifting the focus from the posterior chain (glutes, hamstrings) to the quadriceps. This may be desirable in some, but should be avoided in others!
