We put together a quick, 30-second home test to reveal if your ankle mobility is holding you back.
👉 It’s called the Tandem Ankle Mobility Test – all you need is a floor, a stick, and your body.
Here’s how it works:
- Stand in a tandem stance (one foot directly in front of the other).
- Line up a stick vertically with the bony bump on the inside of your front ankle (the medial malleolus).
- Bend your back knee forward and try to reach past the stick without letting your back heel lift off the ground.
✅ Pass: Your knee clears the stick with ease.
❌ Fail: Your heel lifts, or you can’t reach the stick = limited ankle mobility.
Why it matters:
Poor ankle mobility causes your body to compensate — increasing stress on your knees, hips, and lower back.
Common injuries linked to poor dorsiflexion:
- Plantar Fasciitis
- Achilles Tendinitis
- Patellofemoral Pain Syndrome (PFPS)
- Shin Splints
- ACL Injuries
- Ankle Sprains
- Low Back Pain
Didn’t pass the test?
Don’t worry — we’ve got you.
🎥 -Start improving with this self-pliability video-
Let’s unlock your ankles and take your movement to the next level.
To better movement,
Allegiance Physical Therapy
