I am embarking on a new sidequest in my ongoing tennis and fitness journey. Specifically, I will be spending the next three weeks performing exercises that are supposed to be good for improving the range of motion in my ankles. If I am going to assess whether my range of motion has improved, I first have to establish a baseline. To do that, I decided to start with the “Knee to Wall test. It is a straightforward measure of ankle mobility that is easy to implement in a home gym.
The ankle is the foundation of almost every movement on the tennis court. It absorbs the impact of starts, stops, and direction changes, and it plays a crucial role in balance and stability. As I continue to age, maintaining both strength and flexibility in my ankles isn’t just about performance, but also about preserving stability and preventing falls or injuries. Good range of motion allows for efficient movement patterns on court, while restricted mobility can lead to issues in the knees, hips, and even the back.
The Knee to Wall test is straightforward. It is performed by placing one foot flat on the floor a few inches from a wall, keeping the heel down, and then bending the knee forward until it touches the wall. The objective is to find the farthest distance where the knee can touch the wall without lifting the heel. Additionally, the knee should move directly over the foot rather than splaying out to the side. Ideally, a healthy range of motion places the big toe around five inches or more from the wall.
I started with my right leg and was pleasantly surprised. I hit the 5″ mark meaning my range of motion for that ankle was not deficient. However, my left ankle wasn’t as flexible, though also better than I would have predicted. Since I sprained that ankle couple of years ago and spent twelve weeks in a walking boot, that was hardly surprising. Still, it performed better than I anticipated. In retrospect, the daily 15-minute routine I already do to ward off chronic plantar fasciitis has probably been quietly improving my ankle mobility.
In any case, I have decided to take a more intentional approach. Over the next few weeks, I will be experimenting with three additional exercises designed to improve ankle mobility and even out the flexibility between my two sides. I placed tape marks on the floor of my home gym where I did the testing, and will be able to tell if the new exercises are making a difference. I will also try to determine if any improvements make a noticeable difference in my movement and stability on court, but that is more subjective.
For now, I am viewing this as another small but meaningful investment in keeping myself mobile, balanced, and competitive. This is a small change that has the potential to make a big difference.
