Knowing how to assess your health is important if you want to take care of your lower limbs. Here are three simple tests you can do at home to check your lower limb strength and prevent injuries.
First up is the double heel raise test. Stand with your feet hip-width apart and slowly raise both heels. Hold for a few seconds, and then slowly lower back down. If you experience pain or weakness in your calves, this may be a sign of muscle or tendon issues. Consider practising prehabilitation exercises like calf raises to build strength and prevent injury.
Next is the single-leg balance test. Stand on one foot with your knee slightly bent and try to maintain your balance for at least 30 seconds. If you have difficulty balancing, this may be a sign of weakness or instability in your lower limbs. Practice prehabilitation exercises like single-leg deadlifts to improve balance and stability.
Lastly, we have the double-leg squat test. Stand with your feet shoulder-width apart and slowly lower into a squat, keeping your knees over your ankles. If you have difficulty squatting without pain or difficulty, this may be a sign of weakness or instability in your lower limbs. Consider practising prehabilitation exercises like squats and lunges to build strength and stability.
Regularly performing these tests and acting as needed can prevent injuries and keep your lower limbs strong and healthy. However, it’s important to know when to seek professional help. If you experience persistent pain or difficulty with any of these tests or have concerns about your lower limb health, we encourage you to book a consultation with a podiatrist for further evaluation and treatment. With the right care and prehabilitation, you can keep your lower limbs healthy and strong for years to come.