Resources

Ankle mobility Test 

Test 1: The Knee-to-Wall Ankle Test

• Stand facing a wall, placing your big toe exactly 4 inches (approx. 10cm) away from it.

• Keeping your heel firmly flat on the floor, drive your knee straight forward. Try to touch the wall with your knee.

• The Result: If your heel lifts or your knee twists inward to reach the wall, your ankles are restricted, causing massive rotational strain on your knee when you run.

Hip mobility Test 

Test 1: The Knee-to-Wall Ankle Test

• Stand facing a wall, placing your big toe exactly 4 inches (approx. 10cm) away from it.

• Keeping your heel firmly flat on the floor, drive your knee straight forward. Try to touch the wall with your knee.

• The Result: If your heel lifts or your knee twists inward to reach the wall, your ankles are restricted, causing massive rotational strain on your knee when you run.

Ankle Mobility

Targets the deeper calf muscle (soleus) with a bent knee to relieve tension on the Achilles tendon and patellar complex. 

Hip Mobility

This stretch can be done to help relieve tension coming from the Hip joint affecting the knee

The Active Wall Sit (Build Joint Stability)

Re-educate your quads and glutes to track your knee safely without overloading the tendon.

• Lean your back flat against a wall and slide down until your knees are bent at a 90-degree angle (or as low as you can comfortably manage).

• Ensure your knees are aligned directly over your second toe—do not let them cave inward toward each other.

• Drive your heels into the ground to engage your thigh muscles. Hold for 30 to 45 seconds. Repeat twice.