TarsoPro™ Ankle Mobility Exercises - testing for mobility

Testing your ankle range of motion is an important step in assessing and improving your ankle mobility. By measuring the distance between your foot and a wall while standing, you can get an accurate assessment of the flexibility of your ankles. Knowing this information helps you to determine which techniques are effective in increasing your range of motion, so that you can perform tasks like squatting, running, and jumping with more ease. Read on to learn more about how to test your ankle range of motion and what normal ranges look like.

How to test your ankle range of motion

Testing your ankle range of motion is easy—all you need is a wall and something to measure the distance between your toes when they reach the wall (a ruler or measuring tape works well). To start, stand with one foot flat on the ground about 4 inches or 10 centimeters away from the wall. Keeping your knee straight, slowly raise up onto the ball of your foot until the toe touches the wall. Measure how far away from the wall it was at rest, then measure again once it has touched the wall. This will give you an accurate measurement for ankle range of motion for that leg.

Normal ranges for ankle range of motion

Normal ranges for ankle range of motion are usually between 3.5 - 5 inches or 9 - 13 centimeters when measured from toe-to-wall distance with a flat foot on the ground. To get an even better idea of symmetry between both sides, it's best to be within 0.4 - 0.8 of an inch, or 1 - 2 centimeters (at most) apart on each side. That way, you know that both legs have relatively equal flexibility which can help with balance when performing certain movements like squats or jumps. 

How you can improve your ankle range of motion with TarsoPro™

TarsoPro™ is a portable, lightweight and simplistic exercise device that uses a seatbelt leverage system to glide the ankle joint and release the joint capsule to restore physiological range of motion to the ankle. With consistent use, it will help to improve ankle stiffness and improve ankle mobility. It can be used at home, at the clinic or in the gym. TarsoPro™ is easy to use and only takes 5 minutes of exercising to help improve mobility and reduce stiffness. Daily use will reduce your injury risk to your ankles, knees and low back. The device is designed for use on either side of your ankle—and is portable so you can take it wherever your recovery takes you. The small and lightweight features of TarsoPro™ also makes it easy to store

Conclusion:    

Testing ankle range of motion is essential for assessing and improving ankle mobility. With just a few simple steps (and some help from a ruler or measuring tape!) you can accurately measure how flexible your ankles are in order to determine which techniques are most effective in increasing their range of motion. Normal ranges usually fall between 9cm and 13cm toe-to-wall distance with a flat foot on the ground; however, it's best if both sides remain within 1cm or at worst 2cm apart in order to ensure symmetry while performing various movements like squats or jumps. Taking these steps will help ensure that you remain balanced during movement and have greater success in reaching all fitness goals.

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