This Simple Exercise Tests Your Ankle Mobility.
Ankle mobility is an often overlooked weak link because your ankles and feet help form a solid foundation for stronger, more painless movements. But how can you tell if your ankle mobility is inadequate? Try this quick estimate.
In this quick knee-to-wall test, first place a strip of masking tape or any other sticky solution about 4 inches long on the ground perpendicular to the wall. This tape marks where to put your foot so that the tips of your toes are about 4 inches from the wall. Make sure your foot is straight and forward, and try to keep your knee touching the wall without letting your heel off the ground or deflecting your knee otherwise. Here’s a quick side view:
Try on both ankles. If you can do this without lifting your heel or bending or bending your knee, you have good ankle mobility, especially when squatting and doing similar leg exercises in the gym. Don’t worry, most people actually have poor mobility in one or both ankles. Check out this and this article to work on it.
Knee to wall test | Physio’s Strength