OVERVIEW

The ankle joint is often a stubbornly stiff joint that needs some mobility work. But how do you really know if your ankle is truly stiff and needs more mobility? This self-assessment is a great start!

The video below explains the self-assessment, but for those who prefer to read, we will explain via text as well.

Roughly speaking, we should be able to get our knee 3-5 inches past our toes. Some people say our knee should be able to track past our toes HALF the length of our foot. We will settle with 3-5 inches being normal.

The Assessment

In a half-kneeling position with one of your feet touching the base of a wall, try to touch that same leg’s knee to the wall. If you were able to touch your knee to the wall in this position, then slowly work your foot away from the wall, repeating the process. Be sure to perform on both ankles!

Make sure your heel stays flat on the ground. Make sure your foot’s arch does not collapse. Make sure your knee shoots straight forward over your 2nd toe.

You should be able to move your foot 3-5 inches away from the wall and successfully touch your knee to the wall without any of the above compensations.

If you were unable to achieve 3-5 inches without compensating, then you have some work to do mobility-wise. Did you have pinching in the front of your ankle joint? Did you have a great amount of stretching in the back of your calf/Achilles tendon while performing this assessment? If you answered yes to any of the above, check out our mobility exercises below to improve your ankle mobility.

mobility exercises

1. Banded ankle joint mobilization

2. Soft-tissue foam rolling

3. Stretching & PAILS/RAILS

4. Eccentric strengthening mobility exercise

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FEATURED DOWNLOAD -

Keep your joints healthy & improve your mobility.

The exact daily movement routine we perform daily for joint health and mobility maintenance.
Get It Now!
Your email is safe with us. We don't spam.
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