Testing and improving ankle mobility, especially dorsiflexion

During lessons as an intermediate or advanced skier, I've had instructors talk about the importance of moving ankles.  Ever hear that it's good to press against the boot tongue?  Although it's not a requirement, having good dorsiflexion makes that easier to accomplish at the right time.  But what is considered good?  Turns out it's pretty easy to check dorsiflexion.

Here's a video introduction to a simple test of dorsiflexion that can easily be done at home:

Apparently, if you can have your leading toe about 4 inches from the edge of the wall (or couch) with your knee bent and touching with the heel on the ground then you're in good shape.  Turns out that the guidelines for good and bad measurements don't change significantly with height.  Less than two inches is poor whether you are 5 feet or 6 feet tall.  More than five inches is excellent.

For a more complete set of tests, check out this blog entry about screening ankles that also includes exercises for increasing ankle mobility.

Fix Your Weak Foundations: Your Ankles

Besides passive and dynamic stretches, can also use foam rolling and self-massage to increase the flexibility of the muscles related to ankle flexion.  There are short videos on the following website.

Ankle Mobility Exercises to Improve Dorsiflexion