Knee-to-wall test

Limited ankle mobility often leads to compensations, increasing the risk of knee, hip, and lower back injuries.

Improving ankle mobility can enhance athletic performance, reduce injury risk, and move more efficiently in daily activities.

The knee-to-wall test is a simple and effective assessment to measure ankle dorsiflexion mobility. It helps identify restrictions in movement that could impact activities like walking, running, squatting, and jumping.

How to Perform the Knee-to-Wall Test

Equipment Needed:

• A flat surface with a wall

• A ruler or measuring tape (optional)

  
  

Step-by-Step Instructions:

• Positioning:

• Kneel on one knee facing a wall ( this also can be done standing if kneeling is a problem)

  The toes of the front foot should be a few inches away from the wall.

• Test Execution:

  Keep the front foot flat on the ground, bend your knee, and try to touch it to the wall.

  Ensure your heel remains in full contact with the ground throughout the movement.

• Adjusting the Distance:

  If your knee touches the wall easily, move your foot slightly further back and repeat.

  Continue adjusting until you reach the maximum distance where your knee can still touch the wall without your heel lifting and keeping the knee in line with the big toe or second toe and the pelvis square.

• Measurement:

  Once you've found your maximum range, measure the distance from your big toe to the wall using a ruler or tape measure.

Interpreting the Results

• Normal Mobility: A distance of 10–12 cm (4–5 inches) is generally considered a healthy range.

Restricted Mobility: If you cannot reach 10 cm or experience tightness, pain, or difficulty, it may indicate:

• Tight calf muscles (gastrocnemius, soleus)

• Achilles tendon stiffness

• Joint restrictions in the ankle

• Prior ankle injuries or instability

• Asymmetry: A significant difference between your left and right ankle may suggest an underlying muscular imbalance or past injury.

Improving Ankle Mobility

If the knee-to-wall test reveals limited dorsiflexion, try these exercises:

• Calf stretches (standing wall stretch, soleus stretch)

• Foam rolling (calves and Achilles tendon)

• Ankle joint mobilizations with a resistance band

• Strengthening the tibialis anterior (front shin muscle)

  
  
  
  

If you're unsure or need further assistance, please contact me to schedule a session.