Do You Have Enough Ankle Range of Motion?

Do you have stiff ankles when you squat, walk, run, or go down stairs? Decreased ankle dorsiflexion (the ability to lift your foot towards your shin) can potentially lead to knee pain, hip pain, plantar fasciitis, ankle sprains, calf muscle injuries, and even low back pain.

Ankle dorsiflexion is easy to measure and can be addressed with some simple exercises.

Here's a quick way to assess your ankle dorsiflexion from home. You will need a tape measure or ruler to perform the test.

1. With your foot flat on the floor and facing the wall, lunge towards the wall until your knee touches.

2. Slowly move your foot back until your knee is just barely touching the wall. Your heel should remain on the floor.

3. Measure the distance from the tip of the big toe to the wall. That is your ankle dorsiflexion range of motion!

4. Perform on both sides and record your measurement.

   
   

Normal range of motion is about 5 inches. If you measure less than 5 inches or if you have an asymmetry from side to side, improving your ankle mobility and addressing the asymmetry is worthwhile. If you are above that value, you are on track.

For expert guidance on rehab and injury prevention, or to learn how to improve your ankle range of motion, schedule a Free Consultation Call!