Is a stiff ankle limiting your ability to move freely?
Typical ankle dorsiflexion is anywhere from 15 to 30 degrees of forward bending while bearing weight, depending on influences like genetics, injury history, and use patterns. You can measure yours with this simple knee to wall test.
Knee to wall test
Test instructions
Step 1
This test is performed facing a wall using a standard tape measure with centimeter measurements. Place the tape measure on the floor perpendicular to the wall, with the zero measurement at the base of the wall.
Step 2
Kneel down facing the wall and place one foot on the tape measure, adjusting so that the big toe is on the tape measurement lines. The leg not being tested remains in a kneeling position.
Step 3
Place your foot in such a way that an imaginary line drawn through the heel and big toe are aligned on the tape measure on the floor. Furthermore, an imaginary vertical line is drawn on the wall in line with the tape measure.
Step 4
Lunge forward until your knee touches the wall (vertical line). Keep the heel in contact with the floor at all times and keep your pelvis straight and level.
Step 5
Move your foot away from the wall until the knee can only make slight contact with the wall while the heel remains in contact with the floor. This placement puts the ankle joint in maximal dorsiflexion.
Step 6
Record the maximum distance from the wall to the tip of the big toe.
Step 7
Measure the distance in centimeters (cm) with each centimeter corresponding to approximately 3.6° of ankle dorsiflexion.
Step 8
Measure both ankles and determine if there is an asymmetry or loss of dorsiflexion. For example, a reading of 2 centimeters equals 7.2 degrees of dorsiflexion, which means that the ankle has limited dorsiflexion.
If you determine that you have less than 10-15 degrees or you have asymmetric dorsiflexion between sides you could benefit from Ankle Flex!
