Heel Drop Test: How to Assess Ankle Mobility and Strength

The ankle is the joint that most often gets left out of an initial assessment, yet it's involved in nearly every lower body pattern: squatting, lunging, walking, running, and jumping. The Heel Drop Test is a simple way to assess both eccentric strength of the triceps surae (calf muscles) and available dorsiflexion mobility at the ankle.

What does this test measure?

It measures the ability to control the descent of the heel from a raised position (on tiptoes) down to the floor, using the triceps surae muscles eccentrically, and indirectly the dorsiflexion range available at the ankle during that descent.

Equipment needed

• A step or raised surface about 5-10 cm high
• Side support (wall or rail) for balance if needed

Test protocol

1. The person stands on the edge of a step, with the forefoot on the step and the heel hanging off the edge
2. They rise onto the toes of the supporting foot (they can use the other foot to help rise, if the goal is to assess only the descent phase)
3. From the tiptoe position, they lower the heel slowly and under control below the level of the step, using the triceps surae to brake the movement
4. Observe:

- Whether the descent is controlled and slow, or whether it "drops" uncontrolled - The range reached (how far the heel descends below the step) - Whether pain or discomfort appears in the Achilles tendon or calf area

1. Repeat with the other foot and compare

Common mistakes

• Using the other foot to slow the descent, which invalidates the unilateral eccentric strength assessment
• Not comparing both sides (asymmetry is often the most relevant finding)
• Confusing a mobility limitation (the ankle "stops" early) with a strength deficit (the heel drops uncontrolled without reaching the joint's end range)

How to interpret the result

Result	Possible cause
Controlled descent, similar range on both sides, no pain	Good eccentric strength and ankle mobility
Descent "drops" uncontrolled on one side	Eccentric triceps surae strength deficit on that side, target for training (e.g., after Achilles tendinopathy)
Limited and symmetrical descent range, no loss of control	Dorsiflexion mobility limitation rather than a strength issue
Pain during descent (Achilles or calf area)	Refer for a specific assessment, especially with a history of tendinopathy

Asymmetry between sides is usually the most practical finding, especially in people with a history of ankle sprains or unilateral Achilles tendinopathy.

Related tests

• Ankle Mobility Test — complements this test by focusing specifically on dorsiflexion joint range
• Deep Squat Test (FMS) — if the Deep Squat shows the heels lifting off the floor, this test helps confirm whether the cause is mobility or strength

Log it and track progress

Asymmetry between ankles tends to change slowly, and comparing it "from memory" across assessments isn't reliable. With Movalytics you can log the result for each foot (range and control), note whether there's pain, and see whether the asymmetry decreases with your eccentric ankle strength work.

Frequently asked questions

Which population benefits most from this test? Especially runners, athletes with a history of ankle sprains or Achilles tendinopathy, and anyone with deep squat difficulties related to the ankle. What should I do if the descent "drops" on one side? Prioritize eccentric triceps surae strength work on that side (for example, eccentric heel raises with progressive loading), as long as there's no pain that requires a prior assessment. Does this test replace an assessment of an injured Achilles tendon? No, if there's suspicion of Achilles tendinopathy or injury, it should be specifically assessed before applying this test, as it could aggravate existing symptoms.