Selected Exercise
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Self ROM Check: Ankle Dorsiflexion With a ruler up to the wal, place your big toe (barefoot)starting at 3" away from the wall. Keeping your foot STRAIGHT, and making sure your heel stays DOWN, see if you can tap your knee to the wall without the heel coming up. If you can successfully do this, you have the minimum range of motion requirement for running (3" is roughly 35 degree). Normal is 4-5". If the heel comes up before the knee touches the wall, move the foot closer to the wall until you can successfully tap knee to the wall keeping your heel down. Write down this measurement as a baseline for improvement. See corresponding exercises.
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Created - Dec 20th, 2015
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Exercise Created By
Matt Minard, PT,DPT,OCS,CMTPT,CSCS,Cert.MDT
