Introduction

Balance Tests

• Feel your toes ‘clawing’ on the ground? Try this: watch video
• If you noticed a hip drop, try this.

300 Step Test

• If you fail to make it to 300 steps without having to stop through fatigue, strength-endurance may be something you need to work on for your calf muscles.

Hop Down Test

• Knee drifting inwards towards the mid-line? Try this: watch video and this: watch video
• If you noticed a hip drop, try this.
• If you struggled to stick the landing and had to hop forwards, work on these to improve hamstring control.

Split Squat Test

• Knee drifting inwards towards the mid-line? Try this wall sit variation with the band around your knees and this: watch video
• If you noticed a hip drop, try this.
• If you noticed an excessive forward lean, more hip flexor stretching is most likely in order.

Knee-to-Wall Test

• If you’re struggling for range of motion in dorsiflexion at the ankle, this would be worth a try

Back-to-Wall Test

• If you’re struggling to get your low back flat to the wall, it would be worth you working on hip flexor mobility again.
• If it gets easier with a wider stance, you may be tight through tensor fascia latae on one of both hips. This would be worth working on, in such cases.

Big Toe Extension Test

• If you notice a marked lack of big toe extension on one or both sides, my suggestion would be for you to consult a physio/podiatrist to determine the source of this stiffness. Functional vs structural limitations here will require different treatment approaches.