Why Ankle Range of Motion Matters
Your ankles are the foundation of nearly every step, jump, or squat you take. When ankle movement is limited, it doesn’t just affect your foot—it can change how your knees, hips, and even your back move. That’s why testing ankle range of motion (ROM) is such an important part of keeping people moving well at SB Physio.
The Ankle-to-Wall Test
A simple way to check ankle flexibility is the ankle-to-wall test (sometimes called a weight-bearing dorsiflexion test). Here’s how it works:
Stand facing a wall in a half-kneeling position.
Place your front foot flat on the ground a few inches from the wall.
Try to touch your front knee to the wall without lifting your heel.
The distance between your toes and the wall when your knee just reaches forward is your measure of ankle dorsiflexion.
Why It’s Important
Movement Quality: Limited ankle mobility can lead to compensations up the chain, like knees caving in or hips overworking.
Injury Prevention: Poor ankle motion is linked to knee pain, Achilles problems, and even back discomfort.
Athletic Performance: Running, squatting, and jumping all demand good ankle dorsiflexion for power and efficiency.
Balance and Stability: Ankle flexibility helps with quick reactions to uneven ground and reduces fall risk.
What’s Normal?
Most healthy adults should be able to touch their knee to the wall with their toes about 4 inches (10 cm) away. If you can’t get close to this without your heel lifting, it may mean your ankle mobility needs work.
How We Use It at SB Physio
We often use the ankle-to-wall test in evaluations and classes. It’s a quick way to check mobility, track progress, and design exercises that restore normal function. Simple drills like calf stretches, ankle mobilizations, and heel raises can make a big difference.
✅ Takeaway: If you can’t get your knee to the wall without your heel lifting, your ankle ROM might be holding you back.
📅 Need help? SB Physio founder Art Van Leuven has advanced certifications and a specialty focus in foot and ankle rehabilitation. Schedule an appointment with Art if ankle pain or stiffness is limiting your mobility—we’ll help you get moving again with confidence.
Important Disclaimer
The ankle-to-wall test is a screening tool and not a medical diagnosis.
Results can vary depending on chair setup, leg length, prior injuries, and footwear.
Do not force your knee toward the wall if you feel pain or instability.
Limited ankle motion may or may not indicate a medical condition; it should be interpreted in the context of overall function.
Always consult a licensed healthcare provider or physical therapist for a personalized evaluation and treatment plan.
