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Knee to Wall Test

Purpose The knee to wall test is an easy way to check your ankle dorsiflexion range of motion, or lack of it. Requiring only you and a wall it is a practical and reliable way of measuring. I use the knee to wall test with a lot of clients because it is a common area of improvement, and it’s easy to visualise the limitation. It is also a practical method for them to carry on checking improvement at home between sessions with me so they can make sure they are improving as they want to. The Test Place a tape measure on the floor from the wall next to your foot Stand with both feet facing the wall One foots big toe touching the wall Keeping that heel on the floor at all times, touch your knee to

The Importance of Before and After Testing

Following an injury, the surrounding muscles go into a protective spasm, preventing movement and effectively becoming tight and shorter in length. This reduces how much you can move the joint these muscles act over. This is known as a reduction in your range of motion (ROM). This reduced ROM will have implications down the line on the duration of your rehab and return to sport. Insufficient ROM can leave you more vulnerable to injuries, some of which may be more damaging than the initial injury. Following injury, the first step I take is to help recover lost ROM before anything else. This is because, when we build strength, speed and power, they are acquired within a trained ROM. We cannot g

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