Bulletproof Ankles: Wall Knee Test + Alphabet Strength

Summary

Selkirk TV’s ankle session starts from the ground up: sprains, Achilles, and plantar issues show up when feet aren’t mobile or strong enough for pickleball.

Living-room assessment: stand ~2–4 inches from a wall and drive the knee to the wall with the heel down — note your distance. Then chair ankle alphabet for range. Follow with strength work so you can retest and push the wall distance over time.

Key takeaways

• Assess ankle dorsiflexion with heel-down wall knee touch
• Mark your wall distance; retest after strength work
• Ankle alphabet + strength to cut sprain/Achilles/plantar risk

Action items

• Do the wall test both sides today; write the inch distance
• Add 2 min ankle alphabet + strength 3× this week, then retest