assessing how good an injured muscle, joint, ligament, or tendon really is.
The Four Tests:
- Single leg sit to stand test (general population)
- Single leg Calf Raise test (general population)
- Single leg lateral hop test ( end stage sports recovery)
- Shoulder Lateral Stabilisation test ( end stage sports recovery)
All of the above drills load and then test specific areas as shown in the attached videos.
These are generally higher level tests but two of them are for end stage rehabilitation ( eg sports). The other two are often included in various forms for non-sporting clients and those of a mature age ( the calf raises and sit-to-stand).
All drills should be checked first by your health professional to asses if appropriate and remember that NO exercise is ever to irritate your symptoms. Plus NO exercise is to give you significant lasting soreness after testing (latent irritation). This is a sign of the body not coping with the loading. At all times you must be safe! If you do not feel safe or haven’t had these routines checked by your health professional do not consider attempting these drills.
General (Non-Sporting) Population
1. Single leg, sit to stand test
This is an extremely useful test for all ages and combines to test strength, balance, alignment (biomechanics) and endurance. Often when we are injured we have pathology in a single joint and treatment will be focused on regaining strength, range of motion and balance of that specific ailment.
We then need to include that recovered injury as part of a chain (eg whole lower limb) as it learns to work individually and as part of a team (limb) to be functional.
Remember this is a test and often used when assessing for general weakness in both legs but also establishing imbalances when comparing the left to the right.
As an exercise we may start by sitting on two pillows and wean down, we may allow the other leg to lightly touch the ground to assist to some degree.
Remember it is not to hurt (in the joints mainly knee) and it must be safe – maybe it’s done near a wall to lightly touch if balance is lost.
How many can you do?
- Expected: 23 reps.
- We are also watching alignment/control/stability – not just doing it but the quality and efficiency. It’s a good all round functional test of your lower limbs.
2. Single leg calf raises
This is a test we often do with clients complaining of calf, achilles, ankle or foot concerns (eg plantar fasciitis).
Typically in modern society our calf complex is underpowered and does not cope with some of our activities, and so a lower limb breakdown occurs.
The predicted values for our age groups is quite surprising and shows the effects of wearing our footwear from an early age and our increasingly passive occupations that rely on sitting and computers. This drill is not done on acute injuries but I will test the uninjured/unaffected side as it is normally quite weak as well.
We can simply do this test in the home program providing it doesn’t irritate. But more likely we will have to work up into this higher level.
Often we will start with both legs but just on the floor (not off a step) so limiting the range of motion. We can also shift our body weight laterally more or less over the affected side to change the amount of loading/weight bearing. Again, our job is to load the injured site but NOT have it aggravated after. We will also tend to hold the contractions longer (eg 10 seconds so) as to minimise latent aggravation from movement.
Later, if you are doing well we will increase the loading/resistance by carrying a dumbell or kettle bell.
During Testing-Notes:
- Don’t allow your hands to be used- you can use 1 or 2 finger light touch for balance only.
- You must go full range in the test (ie the whole way up and down). Otherwise you have fatigued and you need to stop counting as the calf has had enough
SPORTS RELATED TESTING – Ankles, Knees and Shoulders
3. 40 cm lateral single leg hop test
This is a higher level, end stage rehabilitation test for mainly lower limb injuries (ankles knees, hips).
This is not for degenerative lower limb joints or early, acute leg injuries as it will aggravate.
Once the client has recovered their flexibility and strength in their lower limb injury we then start focusing and working more on balance/agility to include different surfaces, loads, speed and running.
When they are doing quite well with these we can then start to test over 30 secs and put them under pressure (whilst always comparing to the unaffected side) . This is when you consider this test.
They must be safe. It is more for the athlete that participates in weight bearing (eg not necessarily swimmers) and are wondering how good they really are and how close they are to returning to sport
During Testing-Notes:
- 30 seconds duration
- If you touch the line/tape it doesn’t count
4. Shoulder Lateral Stabilisation test – 90 cm shoulder stabilisation side tap
Uses or Indications:
For end stage shoulder recovery/rehabilitation. This is not to be used with early tendinitis/bursitis or shoulder instability as it will aggravate.
This is for the higher end athletes or manual workers who have done all of the strength and range of motion work, are doing well and are now wondering about returning to sports or heavy upper limb manual occupations eg diesel fitter/underground miner.
Again it is a test and would have been done at a slower pace as an actual exercise, and then assessed afterwards to make sure it didn’t aggravate the symptoms well before this test is considered
Method
2 marks on ground 90 cm apart and also 15 cm inwards – so 0, 15 cm, 75 cm and 90 cm ( 4 marks)
In push up position – (females are allowed to be on their knees) – the index fingers are placed on the marks 15 cm (for Left hand) and 75cm ( for the Right)
15 secs only
Right hand starting at 75 cm lifts and comes across your body to touch zero, and returns. Then the left hand (from 15 cm) comes across body to touch 90cm, and returns
Goals
- Normative data:
- Males: 21 touches.
- Females: 23 touches. (Females performed testing in a kneeling position)
Should you have any concerns about these exercises or tests please do not hesitate to make contact
anytime on 47282116 or email admin@physioonross.com.au
Brett Cunningham
Townsville Physiotherapist
