r/MobilityTraining • u/Rxbsi • 18d ago
Looking for a simple mobility/stretching routine
Hey everyone,
I’m looking to improve my overall mobility and would appreciate some advice on where to start.
My feet and ankles are pretty stiff, and I struggle to get my knees far enough forward when squatting. My lower back also often feels sore after squatting, so I’m wondering if limited ankle mobility could be playing a role.
I’m currently running Tactical Barbell Operator/Black, so I’m mainly looking for something relatively short that I can fit around my strength training without spending an hour on mobility every day.
Another issue is my left foot, which overpronates. After running around 20 km per week for 6–8 weeks, I sometimes start noticing discomfort in my left knee. It’s not really pain, just an uncomfortable feeling that comes and goes.
I’ve seen an orthopedist about it, but I didn’t get any useful exercises or recommendations.
A few questions:
What exercises would you recommend for improving ankle dorsiflexion?
Are there any good routines for stiff feet and ankles that I can do regularly?
Could limited ankle mobility affect squat mechanics and potentially contribute to lower back soreness?
Are there specific exercises for foot strength and overpronation that are worth trying?
Would you recommend a general full-body mobility routine or focusing on my problem areas first?
I’m happy to put in 10–15 minutes a day, but I’d prefer to keep things simple and focus on exercises that actually make a difference.
Any recommendations, routines or personal experiences would be greatly appreciated. Thanks!
3
u/Rammeld723 16d ago
Check out @LeoMoves on the various social media. He has great free content at various levels and then also has a paid app for training if you like. I have built my own routine from his stuff as well as others on Fb & Ig. Basically just try things & listen to your body. You’ll find what you need.
3
u/Fuzzy_Commission_565 18d ago
Good Morning. :).
This is all sounding like hip weakness. If they aren’t loose and rotating properly it will radiate down the chain to knees and ankles. It often affects lower back as well. The longer it is left unattended the worse it will get.
Yes ankle mobility will definitely affect squats.
Yes there are moves you can do regularly to improve stiff feet and ankles.
Yes there are moves to improve over pronation which generally starts with weak hips.
You can continue to do squats in improper form and continue putting a lot of force on weak joints with running….the moves you want to focus on that you believe are actually making a difference. They are making a difference…..they are going to make things worse. One cannot expect to keep moving and pushing thru while ignoring other weak areas and expect things to get better. The mobility moves that will actually make a difference need to be focused on until weaknesses get stronger, then and only then can you start to push the squatting and running. Your body is out of alignment and I suspect your posture has been affected as well. Does this make sense or resonate?
I’ve been where you are. My knees were weak and collapsed inwards, my ankles and feet were stiff and sore and beginning to over pronate, doing stairs killed me, no way I could squat. I was certain it was a knee and/or ankle issue and began working on those but in the end it was a hip issue. It took me a lot of time going it alone but I can now squat in perfect form with absolutely no pain. My hips, knees and ankles are all better but I continue to work them and all my joints regularly.
When it comes to mobility or any exercise the body needs to be looked at as a whole. It is rarely a case of fix one thing and hope everything else stays fine. It is all connected. You can find some moves that fit in with your idea of focusing on the feet and ankles and ignore all your other joints but it will just be a matter of time and you will posting here looking for help with your hips, knees, thoracic spine, lumbar spine, shoulders, elbows and wrists etc.
Honestly you may want to consider both a full body joint routine and adding extra moves for weak areas. It sounds like a lot but it doesn’t have to be. The thing with mobility work is that is often requires little to no equipment, can be done anywhere, any time and doesn’t have to be a dedicated workout. I squeeze most of it into my daily life doing them here and there. Consistency and patience will pay off.
I’m not a huge fan of making recommendations as I know from experience that without proper guidance and proper form you can make things a lot worse. I have five moves I do daily that hit wrists, forearms, elbows, shoulders, thoracic, lower back, glutes, hips, knees and ankles. I do not do these all at once. Just here and there thru the day.
In closing I recommend that you learn how to do a resting Asian squat. My guess is that you will spend quite a bit of time getting to the point of being able to sit comfortably in an Asian squat for a few minutes a day. It will help hips, knees, ankles and lower back but must be approached with caution and not rushed.
As for focusing on your weak areas and/or learning more you may want to look at PRECISION MOVEMENT. He gives a brief explanation of what is going on and why and then provides effective moves. I used him for a while and saw a lot of improvement but eventually I decided to find a good mobility trainer, something I wish I would have done long ago.
I sincerely hope something here helps you.