1) Single Leg Calf Raise

Everybody up until the age of 69 should be able to get at least 20 repetitions of full range single leg calf raises (from the ground). For those of you who are in 20-29 age category, females should aim for 30 and males 37 reps, for those in the 30-39 age category, females should aim for 27 and males 32 reps, for those in the 40-49 age category, females should aim for 24 and males 28 reps.

Not reaching these numbers poses you at greater risk of lower limb pathologies such as calf tears, plantar fasciitis and tibial stress syndrome (shin splints).

2) Chair Sit Test

How long does it take you to stand up and sit down in a chair 10 times? Well, Men under 35 should be able to do it in 10 seconds or less and women in 12 seconds or less. Males in-between 35-55 should be able to do it in 13 seconds or under and females in 15 seconds or under. Males and females above the age of 55 should aim for 19 seconds or less.

Lower limb strength has been strongly correlated to mortality. Meaning, the stronger we are in the legs, the less likely we are to die. This holds true as we age. A bit morbid yes, but the truth nonetheless. The good news is, it’s possible to get stronger!

3) Deep Neck Flexor Test

Laying down on your back, tuck your chin down (like you are trying to give yourself a double chin) and lift your head 1 inch off the floor. How long did you get?

Well, the normative data is around 60 seconds for males and 40 seconds for females. In clinic, we often assess and see the overcompensation of the sternocleidomastoid (SCM), which kicks in to help the deep neck flexors if they are weak. People who have whiplash type injury’s or have neck pain are less likely to have sufficient deep neck flexor strength. In clinic, we often aim for a gold standard of 3 minutes, because… why just aim for ‘normal’, why not be extraordinary?

If you don’t meet these test requirements and have pain in any of the areas mentioned above, or just simply want to improve your performance, please feel free to contact us on 0450 515 169 or message us on Facebook.

Thanks and stay strong!

Ryan Barron

Senior Physiotherapist