Ankle test: How flexible are you – instruction and evaluation of bending ability

Measuring Ankle

    • Lay on your stomach and bend one leg with the lower leg/foot at a 90° angle, while the other remains extended.
    • Extend the toe of the front foot out toward the ceiling and measure the angle.
    • Relax the foot after measuring the angle and return it to the starting position.
    • Press the toe of the flexed leg straight down to the floor and measure the angle.
    • After measuring the angle (straight) foot slacken again and return to starting position.
    • Turn the foot outward and press the toe of the forefoot on the ground to determine the inclination.
    • After measuring the angle (outside), relax the foot again and return to the starting position.
    • Turn the foot inward and press the toe of the foot to the ground to measure the angle.
    • Measure the angle, then relax the foot and return to the starting position.

Repeat these measurements (tests) with the other leg as well.

    • Neutral starting position - foot/lower leg at 90° angle:

    • Bending ability below 10° - red area

    • Bending capability between 10° and 20° - yellow area

    • Bending capability above 20° - green area


The ankle joint is an essential connector between our lower leg and foot, enabling us to engage in a multitude of movements. This joint is a perfect example of the resilience and adaptability of the human body, even under pressure.

The ankle joint absorbs the force and allows us to continue moving forward. The upper ankle joint provides us with the grace to lower or raise our foot, while the lower ankle joint grants us the freedom to lift the inside or outside of our foot, all from a neutral zero position. It's amazing, isn't it?

Our body allows us to perform small yet crucial movements that we might take for granted, but now we know they are remarkable feats. Keep on moving, challenging yourself, and exploring the limits that your body can go beyond. You got this!