How to Measure Range of Motion in the Foot

A diagram of the foot.

Range of motion measures the movement of a joint from a flexed position to an extended position. Larger ranges indicate a greater flexibility of the joint being measured. You'll find lots of different devices out there that can used to measure range of motion, but for personal use, there is a simple way that can be created to measure the range of motion for your feet.

Things You'll Need

• Goniometer or protractor with a rotating arm

Instructions

1. Lay the protractor on the ground and stand on the center point so that your ankle is positioned above the protractor's center point.

2. Position the arm of the protractor on the 0 degree mark and against one side of your foot.

3. Rotate your ankle as far as you can so that you are pressing against the protractor's arm and moving it along the protractor's scale.

4. Step off the protractor and read the measurement on the protractor. Be sure to read the measurement on the edge of the arm that was on 0 degrees. This measurement is your range of motion. A general range of motion for turning the foot inward will be anywhere from 0 to 35 degrees. A general range of motion for turning the foot outward will be anywhere from 0 to 25 degrees

5. Repeat the process for the opposite side of the foot and for both sides of your other foot.

Tips & Warnings

• If the protractor is slipping when you move your foot, hold it steady on the edge that protrudes from behind your heel. If you have trouble moving the protractor arm, tape a piece of cardboard to the protractor arm so that it will be easier for your foot to push against something. Static calf stretches or weighted calf presses will help increase your range of motion.

Resources

• Other measurements that can be made with a goniometer