This exercise is a knee to wall stretch and it's aim is to increase the mobility of the ankle, along with stretch the muscles on the back of your lower leg. This exercise is also used as a test to determine if someone has reduced ankle range in one joint compared to another.
1. Start by facing a wall with one foot in front of the other, how far you need to stand away from the wall will depend on your mobility but it's suggested to start close and then move outwards over time.
2. The front leg is the ankle which will be worked on. Keeping your foot flat on the floor bring your knee over the front of your foot past your toes. You should feel a stretch in your muscles on the back of your lower leg.
3. You can either hold the stretch position, or slowly go back and forth from the start to the end position. The aim is to try and get your knee to touch the wall and use this as a marker for something to aim for.
4. You can position your rear leg in which ever way is comfortable, and you may find you want to hold onto the wall for balance.
5. Make sure that the knee follows the direction of the big toe, and doesn't tend to drift inwards as this puts less mobility onto the ankle.
6. Also remember to keep your foot flat on the floor. You can place a marker on the floor in the position you are able to keep your foot flat on the floor and reach the wall, and then over time try and increase that distance. You can also compare this distance to your other leg to see if there is much difference. Generally a distance of around 8-10cm from the wall is good, but this obviously depends on your body height and general mobility.
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FOR PHYSIOS
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PATREON
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