How to test your ankle range of motion- quick test for ankle mobility
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- Опубліковано 13 гру 2020
- In this video we will show you a simple test your ankle range of motion. It is often difficult to self check your ankle range of motion. We are going to specifically look at ankle dorsiflexion which if you have a loss of motion in this plane of motion it can make it difficult to squat, run, manage steps, lateral stepping and jumping. This can cause a chain reaction compensation up the kinetic chain resulting in problems at the knees hip and lower back.
A normal range of motion for ankle dorsiflexion if I measured it in the clinic is between 10-20 degrees; and recent research shows greater range of motion is need 20 degrees for certain athletes.
First take your shoes off and face a wall where you will facing in a modified lunge position. With your foot flat gently lean forward until your heel begins to walking to lift the ground on the forward foot. Once the knee contacts the wall measure the distance from the wall to your big toe on the foot closest to the wall. Your knee should be contacting the wall; First I look for symmetry when comparing side to side and should be not greater than %10 difference between sides. For athletes a standard distance should be greater than 5 inches especially in the athletic population.
If we determine that this direction is limited we can perform a few simple stretches to address the fascia, ligaments, and muscles/tendons crossing over the ankle. To generate adequate force the most effective stretches should be performed in standing in weightbearing position. We will demonstrate three simple stretches to increase flexibility in this direction. First is the standing gastrocnemius stretch with knee extended, next is standing soleus stretch with knee flexed at 30 degrees of flexion and lastly the soleus or capsular stretch with knee flexed at 90 degrees. These stretches should be performed for 30 seconds at lease for 3 repetitions everyday. Over the course of 6- 8 weeks you should see changes in ankle range of motion We also demonstrate a few techniques for those who don't feel a stretch just in the front the ankle mortise or joint which can be due to a talar impingement which is more common in post surgical cases but can occur in the general population. ;
At the clinic we can help with this type of problem by a series of joint mobilizations by physical therapist by doing posterior talocrural mobilizations to the talus in weightbearing and non-weightbearing. We use techniques called mobilization with movement developed by Brian Mulligan from New Zealand that are highly effective in increasing range of motion. We also show a simple way to assist in mobilizing your ankle without help of a physical therapist using a thick work out band.
For a physical therapy consultation, wellness evaluation or hire Tom to speak at your next event email us at tomw@apexorthopedicnj.com.
I sprained my ankle dozens of times in last 20 years. I need this to increase my sports performance especially in jumping n squat. Thanks a lot !!! 🤩🙌
Best of luck!
This is very helpful. I'm on a stretching regimen for pelvic floor stuff. One of the exercises is a deep squat. When I started, I couldn't go all the way down without discomfort, so I I was hovering and engaging my thigh muscles to keep me upright to hold a sort of deep horse stance. After a couple weeks, I managed to get all the way down, but my ankle flexibility definitely seems to be an issue. If I try to be as upright as possible along my back, my shin muscles light up, trying to bend my foot enough to keep me from falling backward. Alternatively, I can lean forward or extend my arms forward to put torque on those ankles, but either way it's an indication that the range of motion down there isn't where I want it to be. While I'm working on my hamstrings in general which should help, I can certainly spare a few more minutes per day on targeted exercises like these angle stretches.
Good luck!
Really helpful, clear video 🖖
Thanks
Great simple ways of improving assessing and increasing mobility at home! #anklemobility#anklestretches
@Ellis Richard glad to hear!
I have like 10° of dorsioflexion… how do I fix it to be more so I can do deep squats
Very helpful. I am 5 months post op for a trimalleolar ankle break and dislocation. My biggest challenge has been stiffness for both dorsal and plantar flexion which affects everything. Thanks for posting this video.
THanks Gillian! Good luck in your recovery!
Hey there, do you have any other suggestions/exercises for the impingement? I have been in and out of physical therapy and surgeries for my broken Tibia, Fibula, and Talus bone . Right now I am definitely feeling that impingement. I want this ROM back, its impeding my ability to do anything athletic at the same level I used to.
Excellent video, thank you. I measured just 2" (right) and 2.5" (left)- is such reduced range of motion normal? I tried your recommended stretches for first time and don't suffer from the impingement issue you cover at the end. Is there hope for me lol (my objective is to improve squatting trchnique)
It is common to have differences left to right. Overtime you should see a difference in your ability to bend your ankle by focusing on the stretches. I would spend more time on the tighter side. Keep us posted on how you do with your squats
Thank you for this! I'm dealing with recovery from a recent injury and have discovered that my ankle ROM is quite abysmal 😞
Definitely work on it
Talor impingement. Cant recall not having that. I've twisted the right ankle 6 times, first time at 2 years old. Other ankle I've twisted twice. I'm always messing with my feet in an attempt to relieve the stiffness, but nothing gets me a large ROM with dorsal flexion. Thankfully I can couch, but 4 inch from the wall is rather...poor, considering I'm a teen, no surgeries or breaks....
Well my right side is not bad, 4 inches. My left I had to tap out real quick cuz I could feel my hip slipping. Yayyyy hypermobility
Hyper mobility . EDS?
@@apexmovebetter I have no idea, I have no diagnoses. But I've definitely got problems lmao
hey I sprained my ankle around 3-4 months, and two more times before this, is it healthy doing these exercises?
Yes. If you have restricted range of motion. The healing phase has ended. Whatever is left can be stretched.
I haven’t injured myself yet my ankle range of motion is so poor - I could barely get 2 inches on both ankles. I’m in physical therapy (been in it for 9 months) yet my range of motion is still quite poor. Yet at the same time I have some muscles that are unusually hypermobile. I’m also young - only in my early 20s. The muscle tightness is so persistent that I worry physical therapy is not going to be enough to resolve these issues (I get pain and muscle spasms from the extreme leg tightness).
Hi there, loved this video. I’m currently 14 weeks post lateral sprain and I’m still suffering pain. I was wondering if the “catching” you describe in the tibia impingement is pain in that area or is it that the foot simply won’t dorsi flex any further?
If it is painful that is not normal. Something is obstructing the movement. It can be strength or lack flexibility. Are you see a physical therapist?
@@apexmovebetter thanks for the reply, it’s a sharp, shooting pain during weight-bearing dorsiflexion and tender with palpitation too.
I’ve self referred but I’m looking for a private one currently.
@@emilycooper2222 where are you located?
@@apexmovebetter unfortunately in England, I’ve realised now you’re based in the US
@@emilycooper2222 anywhere close hartepool?
How bad is it that I can't even do 1 inch from the wall...
I thought I had it bad with 2 inches but dang