how to test ankle mobility

"Test Ankle Mobility: Easy Steps & Exercises"

By Hannah RobinsonNovember 6, 2025

Ankle mobility is a crucial aspect of overall lower body function and injury prevention. It's essential for activities of daily living, sports performance, and maintaining balance. Testing ankle mobility can help identify limitations, track progress, and make informed decisions about your training or rehabilitation program. Here's a comprehensive guide on how to test ankle mobility, including various methods and their interpretations.

Why Test Ankle Mobility?

Testing ankle mobility serves several purposes:

Identifying stiffness or tightness that may limit range of motion (ROM) and contribute to injuries.
Assessing symmetry between the left and right ankles.
Monitoring progress during rehabilitation or training programs.
Making informed decisions about exercise selection and intensity.

Preparation for Testing

Before starting, ensure you have a comfortable, safe, and well-lit environment. You'll need a stopwatch or timer, a measuring tape or goniometer for precise measurements, and a partner for some tests. Warm up your ankles with some gentle circles and stretches to improve accuracy and prevent injury.

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Active Range of Motion Tests

These tests involve moving the ankle actively through its range of motion. They're easy to perform and can provide valuable insights into ankle mobility.

Dorsiflexion

Dorsiflexion is the movement of the ankle that occurs when you lift your toes towards your shins. It's crucial for activities like walking, running, and squatting.

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Test: Stand facing a wall with your toes about 6 inches away. Keeping your heel on the ground, lean forward until your knee touches the wall. Measure the angle at the ankle joint using a goniometer. Normal dorsiflexion is around 10-15 degrees.

Plantar Flexion

Plantar flexion is the movement of the ankle that occurs when you point your toes. It's essential for activities like pushing off during walking or running.

Test: Sit on the edge of a table or bench with your heels hanging off. Slowly lower your heels as far as possible. Measure the angle at the ankle joint. Normal plantar flexion is around 45-50 degrees.

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Passive Range of Motion Tests

These tests involve moving the ankle passively, often with the help of a partner. They can help identify tightness or stiffness that may not be apparent during active movements.

Ankle Distraction Test

The ankle distraction test is used to assess the mobility of the talocrural joint (the main ankle joint).

Test: Sit on the edge of a table with your legs hanging off. Have a partner grasp your heel and gently pull it towards them while keeping your toes on the ground. Measure the angle at the ankle joint. Normal ankle distraction is around 20-25 degrees.

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Silfverskiöld Test

The Silfverskiöld test is used to assess the mobility of the subtalar joint (the joint below the talocrural joint).

Test: Sit on the edge of a table with your legs hanging off. Have a partner grasp your heel and invert (turn your sole towards the other foot) and evert (turn your sole away from the other foot) your ankle. Measure the angle at the subtalar joint. Normal inversion is around 30-40 degrees and normal eversion is around 15-20 degrees.

Special Considerations

Always compare your results to the opposite ankle to assess symmetry. If you have a significant difference (more than 5 degrees), it may indicate an asymmetry that could contribute to injury or dysfunction. If you have pain during any of these tests, stop immediately and consult a healthcare professional.

Remember, the goal of testing ankle mobility is to identify limitations and track progress. Use this information to guide your training or rehabilitation program, and always consult with a healthcare professional if you're unsure about how to proceed.