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Ankle Flexibility Test

This is a quick test to see if you are missing ankle dorsiflexion or bending. You need at least 10 degrees of ankle dorsiflexion for walking properly. For squatting, running and other athletic activities you need more range of motion for optimal sports performance and injury free motion. A lot of athletes and runners are missing adequate ankle flexibility which often results in compensatory changes up the chain with high risk of injury.

Tweetables:

Static Flexibility Test Athletes Ankles  [Click To Tweet]
Ankle Flexibility: Why it’s Iimportant and How To Improve It [Click To Tweet]
How to Ankle Flexibility Test  [Click To Tweet]

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  • Arthur

    Hi, It seems to me that you really know what you are doing. I have an accident damaged leg, areas where there is no feeling, areas that are extremely sensitive, shrunken tendons (size 3 foot other one is size 8),. Obviously, I have ankle and knee pain, and hip pain on the other side. I was told in 1975 to have experimental surgery, which I declined due to the risks. The pain has been getting worse, and I did have orthoscopy “scraping” 10 years ago. I walk about 3 to 5km a day, pain permitting. Any advice, or have I pushed the envelope for too long ?

    • Hi Arthur do you currently use a brace for the injured foot…possibly an ankle foot orthoses. If the foot mechanics are not corrected or one part isn’t doing it’s job properly it will continue to put stress up the chain resulting in pain. Did you have the arthroscopic scraping done for the ankle/foot? couple of things to think about, surgical medicine has advanced significantly since 1975..so maybe worth a visit to a couple of good orthopedists. For managing the problem, might need bracing, use of cane, etc…Also regular massage of the injured leg, acupuncture and herbal therapies.

  • kevin Cuddy

    Hi great little video

  • Very simple and easy test to do. I’m gonna try it out. I’m no athlete but I think this will be useful for me too.

  • This is nice. I might try this out so I can see if I have any problems.

  • Really, we need this kind of exercise routine when dealing with our ankles. More exercises coming from you. Great.

  • I have super bad ankles, from an injury when I was younger (basketball), this video helps tremendously! Thanks!

  • What a great tip. I’m not very athletic (yet) but am interested in getting into shape and this sounds like a great test to take before I get into anything serious. Thanks!

  • Oooh, interesting. I will be trying this out on an ankle I damaged years ago that has never seemed to be the same. Nice to finally know if it is or not.

  • Can you do this exercise for ankles that are already experiencing some pain?

  • Paris

    Great video

  • andi

    like i recently said – i never knew that they had so much when it came to the ankle 😀

  • I definitely need to incorporate some type of stretching of my ankles into my routine. My ankles have been bothering me and this may be the key to getting them to feel a little more fluid.

  • I’ma gonna have to try this and pass this on to a few people. Thanks for the tipa

  • Great video and each to follow. Work those ankles!

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