You may not think about your ankles often. But they play a critical role in supporting your everyday activities, whether you’re training for a marathon or bending to grab your dirty laundry from the floor. However, a variety of factors, including poor footwear and rarely going barefoot, can leave your ankles lacking the necessary flexibility, strength, and mobility.
When your ankles become less mobile, they can no longer properly support your knees, hips, and low back. This makes you more susceptible to injury—and being sidelined from the activities you love. These exercises will allow you to assess the mobility of your ankles and learn how to build it back.
How to Test Your Ankle Mobility
The Knee-to-Wall Test
This exercise assesses your ankle’s mobility. Ideally, its functional range of motion should be at least 10 degrees in a dorsiflexion position, which is when your foot and shin draw toward one another. This degree of mobility is essential for running, climbing and walking with ease. Without this amount of healthy bend, you’re more susceptible to discomfort and…
