Hi Rahul! I’m very glad you found the guide helpful.

A spreadsheet is a very good idea! Sadly I’ve not updated the site or any of my content in a few months due to personal business but in the next few weeks I am hoping to start producing new content again, as well as updating old content, so that spreadsheet will definitely go on the to-do list!

Thanks for your feedback.

Nick

It would be great if there is a google spreadsheet where the person taking this mobility assessment test would enter his/her score in each area and be able to quantify the assessment.

Super fair Nick.

You’re right. Perhaps the necessary detail is one of stretching or mobilizing depth, and we leave it there.

Much respect to what you’ve created!

Hi there Chris!

Thanks for the comment. I won’t be deleting this as I’ve read your article and I like the amount of information in it and so hopefully anyone seeing this post will be able to read it too for further information.

I am personally aware that stretching the soleus isn’t the only thing involved in improving your dorsiflexion but with all my posts I walk the fine line between accuracy and readability as I know a lot of people’s brains will turn off in fear purely from seeing words like ‘digitorum’ etc. (And I also didn’t 100% know the functions of each of those so I didn’t want to include them just incase I was adding something wrong about them).

In any case I’ve done a lot more reading since writing this and certain sections are more than due for an update so I may just add ‘and other smaller muscles e.g. tibialis posterior (and so on) to the list of possible tightnesses in the dorsiflexion test along with the other stuff I’ll add.

Thanks for the comment!

Here’s a post I wrote going into a little more depth on ankle dorsiflexion and what it means when you’re restricted: http://www.barefootrehab.com/know-your-numbers-ankle-pain-foot-pain-and-ankle-dorsiflexion/

It’s also important to know that it’s not just soleus that is restricted with AD. It’s also tibialis posterior, flexor digitorum longus, flexor hallucis longus, and the posterior ankle ligaments.

Hope this is helpful.

I failed all tests (too much sitting in my life) I’m waiting for next exercises to correct all of this thing (especially pike and shoulder).

Greetings from Poland !!

Well done Lolo! That’s fantastic! Being this flexible, if you are moderately strong too is a really awesome sign that you’ll be independent and self sufficient long into your older years 🙂

Glad I could help, AJ!