Tight Ankles? Limited Mobility?
🚨 Do you lack ankle joint mobility? Try the wall test!
✅Position yourself in a high kneeling positioning with your front foot roughly a fist distance from the wall.
✅Next, lunge forward to touch your knee against the wall while keeping your heel down and toes pointed at 12 o’clock. If you have difficulty doing so or are unable to touch the wall, you may have limited ankle dorsiflexion mobility.
💥 Adequate range of motion at the ankle is needed in order to perform functional activities such as walking, running, squatting, and exercising, to name a few. Without normal range of motion at the ankle, your lower extremity will often try to compensate in order to help your lower leg to translate forward to achieve the specific movement. This will cause the foot to pronate or collapse inward putting stress on the inside of the knee. As you can see, the lower extremity is a kinetic chain and one joint can influence the others!
👍Try these stretches out and let me know what you think!
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**This video is not intended as medical or professional advice. This video is for educational purposes only and are not intended to serve as medical or physical therapy advice to any individual. Consult a physical therapist for an individualized treatment plan.**
