Ankle mobility plays an important role in many lifts and functional movement patterns. For example, if you find that your heels tend to lift up or you have poor balance when trying to perform a deep squat, you may have limited ankle mobility!
One way to check your ankle mobility is the knee-to-wall test. Stand with your toes facing the wall, then try to touch your knee against the wall without your heel lifting. Measure the distance from the wall and repeat with the other foot.
Generally, you should be able to get your foot about 10cm away from the wall (depending on your size). There should be less than a 2cm difference between ankles. If there is more than a 2 cm difference, the foot that can’t sit as far back has limited mobility.
Here are a couple ways you can work on improving your ankle mobility:
1) Self-mobilization
If the front of your ankle felt tight when performing the knee-to-wall test, you can try mobilizing your ankle with the use of a belt or strap. First, tie a belt behind you at below ankle level, then tie the other end of the belt around your ankle below the prominent bones. Then, move forward until you feel tension from the belt in your ankle. Slowly bend your ankle by bringing your knee forward as far as you can without lifting your heel. Repeat this 10-30x for and hold for 2-3sec.
2) Calf stretch
If the back of your ankle or your calves felt tight when performing the knee-to-wall test, try stretching out your calves. While there are a variety of ways to do this, one way you can do this is by first getting into a push-up position. Then, place your opposite foot on top of the ankle you are trying to stretch and allow your bottom foot to lower into the floor. You should feel a stretch in the back of your leg. Hold this stretch for 30 seconds.
After performing those stretches, try the knee-to-wall test or a deep squat again, it should feel much easier! If there is pain, or no change after these exercises or if you have any questions, then come in to see one of our great Physiotherapists in Markham!
