Ankle Mobility for Deep Squats Post Sprain Recovery

3 weeks, 3 days ago Physical Therapy & Rehab
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Al
AlbertaAl Guest
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Mar 23, 2026 15:24

I suffered a severe ankle sprain while hiking in the Rockies last summer and my dorsiflexion has been terrible ever since. It is really affecting my squat depth and I find myself leaning too far forward to compensate. I have tried basic calf stretches but they do not seem to be hitting the joint capsule.

I have been using a resistance band for joint distractions while doing ankle glides. It seems to help for a few minutes but then the stiffness returns. Has anyone found a specific routine that permanently improved their ankle mobility after an injury?

I am also considering getting some weightlifting shoes with a higher heel to help with the depth. Do you think that is a good long term solution or just a band aid? I would really like to get my natural mobility back if possible.

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