Four weeks ago, I embarked on an initiative to attempt to improve my overall ankle mobility. That project began with a baseline measurement using the knee-to-wall test, a simple assessment of how far the knee can travel over the toes while keeping the heel on the ground. That metric provides an objective way to track dorsiflexion, a key factor in efficient movement and balance on the tennis court and in daily life. The experiment was designed to see whether a handful of targeted exercises could make a measurable difference in my ankle range of motion and, more importantly, in how that might translate to better movement on the court.
Over the course of the past month, three new exercises were added to my training rotation:
- Banded Ankle Mobilization, focusing on talus glide and joint motion.
- Heel Rocks, building strength and control through inversion and eversion.
- Anterior Tibialis Raises, developing the often-neglected front-line strength of the lower leg.
Performing three sets of these movements typically takes me just under five minutes. Now with that experiment in the rearview mirror, the question is whether it made a difference. When I executed my initial knee-to-wall test four weeks ago, I put a piece of green painters tape on the floor of my home gym that marked the maximum distance from the wall that each ankle could flex while maintaining good form.
Before starting these daily exercises, the baseline test showed that my right ankle easily exceeded the 5-inch target, indicating normal mobility. However, the left ankle was tighter, which was not surprising given a fairly recent sprain that clearly impacted my mobility. Even so, it performed better than I would have predicted. That is most likely due to my daily plantar fasciitis prevention routine that had likely already contributed to gradual improvements before I started this experiment.
Over the past weekend, I repeated the test for the final score. My right ankle improved on its already good range of motion by a scant quarter of an inch. I suspect that might represent the maximum range of motion available to me. On the other side, my left ankle gained almost a full inch of dorsiflexion into what would be considered normal. In fact, after the first week, I could already tell that there would be a significant improvement on that side. In retrospect, I wish I had taken some interim measurements.
Assessing on-court improvement is more subjective. At the moment, my competitive match play is limited, with the exception of recently competing in the USTA 55+ League Nationals, which, as a doubles format, is not the best measure of individual mobility. Still, I can confidently say I feel more fluid and stable in my movements. My court coverage feels smoother, transitions between shots feel lighter, and recovery steps are more balanced. That perception of increased control should translate into a meaningful performance gain.
In reflection, this four-week experiment has been a reminder of the power of taking an experimental approach to training. Having a quantifiable way to measure progress made the process motivating and concrete. The improvement shown through the knee-to-wall test demonstrates that small, focused investments in mobility can deliver real results.
If you have other ankle mobility exercises that have worked for you, I would love to hear about them. This short five-minute routine has made a noticeable difference for me, and it’s accessible to anyone looking to feel more stable, balanced, and confident on and off the court. Sometimes, the smallest changes yield the biggest payoffs.
