How Does Ankle Pain Correlate To The Ability to Overhead Squat?

Have you ever wondered why squatting feels difficult for you? Maybe you have noticed that you struggle with your squat, especially if you have a history of ankle pain or injuries.

Luckily, the overhead squat is a great exercise that can measure to see how well your ankles, knees, hips, and lower back mechanics are! The overhead squat requires mobility, balance, and coordination throughout your body, especially your ankles. One important part of this movement is ankle dorsiflexion, which is the ability of your ankle to move your shin forward while keeping your foot on the ground, including your heel. If your ankle has limited mobility, it can change the way the rest of your body moves during a squat. According to a study conducted by the National Library of Medicine, 53 healthy participants found that the overhead squat could be useful for testing ankle dorsiflexion. This demonstrates how important ankle movement can be when performing a squat properly.

So, what does this mean if you have ankle pain or a previous ankle injury? Well, research has found that people with chronic ankle instability can have less ankle dorsiflexion and different movement patterns while squatting. A study in 2024 compared people with and without chronic ankle instability and found differences in ankle, knee, and hip mechanics during squatting. This does not mean that limited ankle mobility automatically causes an injury, but it does mean that there is a higher risk of ankle injuries. If you notice pain or difficulty during an overhead squat, it is important to pay attention to your technique and avoid pushing through pain. Working with a qualified trainer or physiotherapist can help you understand your movement and find an approach that works for you. At The Markham Gym, our goal is to help you understand your body, improve your movement, and work toward your fitness goals safely.

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