THE KNEE TO WALL TEST

THE KNEE TO WALL TEST

The knee to wall test is a quick and simple measure of your ankle and calf mobility/flexibility (your functional dorsiflexion range of motion). It is a fantastic tool for anyone who has had a history of ankle or calf injuries, which may or may not still impact on their sport or activity of choice.

Simply take your shoes off, and place a ruler or tape measure against a wall. Touch your knee and toes to the wall, and slowly drag your toes back and away, ensuring your heel stays down on the ground. Pull back as far as you can until you can only just hold your heel down while touching your knee to the wall. See how many centimeters away from the wall your toes are, and compare it to the other side.  

A normal test is 10-12cm. 12cm is an ideal number, especially for athletes or people doing heavy squats. Anything less than 8cm is a concern and should be addressed.

Give it a go… how do you measure up?

Chris Bryceson

B. Health Sciences (Physio), APAM

CB Physiotherapy