FMS Deep Squat and Ankle Mobility

        FMS = Functional Movement Screen

• Functional Movement = Whole body, multi-joint movements that mimic both the way we were made to move and the way we presently need to move in order to operate at a high functioning level (and with a high quality of life) in our daily lives.
• Move well, then move often.  Injury prevention.  Improved 'real world' function (e.g. lifting boxes, navigating stairs)
• 7 FMS Screens --> Deep Squat, Inline Lunge, Hurdle Step (big three), Shoulder Mobility, Active Straight Leg Raise, Trunk Stability Push-up, Rotary Stability Bird Dog

Data Collection:

       Why might the FMS Deep squat be difficult?

• Muscle weakness? Poor coordination?  Joint stiffness?
• If heel lift helped --> possible ankle stiffness?
• Causes of ankle stiffness --> tight muscles (feel a stretch in calf) or injury/scar tissue/pain (pressure in joint / top of ankle --> refer to physio)

        Ankle Anatomy

• Hinge Joint (talocrural joint)
• Plantar (Gastrocnemius and Soleus) vs. Dorsi flexion (Tibialis Anterior)

When we squat

• When we squat we are moved into dorsiflexion, therefore our plantarflexors, when tight, could limit ankle range.
• Gastrocnemeus and Soleus are different. One crosses the knee. Soleus is the problem.
• Stretching Soleus. Ankle dorsiflexion with a bend knee (eliminate gastroc).
• Maintaining length by strengthening antagonist or Tibialis Anterior (walking uphill or on inclined treadmill)