During a physical therapy examination, your therapist will perform tests to rule in or rule out causes of your pain, no matter what body part is bothering you. There are dozens of running specific special tests, but here are a few that you can perform on yourself at home.
Weight-bearing lunge dorsiflexion test
To perform this test, find a wall and kneel close to it with your shoes off. Use a tape measure and place your big toe 5 inches from the wall. From this position, push your knee forward attempting to touch the wall with your knee. Your heel must stay in contact with the ground and the knee should not collapse inward.
Positive test: Unable to get knee to wall without heel rising or pain present
What does a positive test mean?
A positive test indicates a lack of adequate ankle dorsiflexion mobility which can contribute to pain and altered movement patterns during activities such as squatting, running, and lunging. Performing these activities with stiff ankles will mean there are compensations occurring somewhere else in the body to accomplish the task.
Single leg heel raise test
To perform this test, stand facing a wall or sturdy object. You may touch lightly for balance but should not use your hands to assist in the movement. Lift one foot off the ground and perform a heel raise with the planted leg as high as you can lift then lower back down in control. Stop once you reach 25 repetitions, experience pain, or have a significant decrease in heel height, then switch legs and repeat the test.
Positive Test: Unable to achieve 25 repetitions without pain or a significant decrease in height.
What does a positive test mean?
Inability to complete 25 repetitions indicates a lack of strength and endurance in the calf muscles. Adequate strength of these muscles is important to allow for optimal walking, running, and jumping activity. Since the calf muscles tie into the plantar fascia it is also important for reducing the stress placed through these tissues with increased activity.
Single Leg Squat (skater style)
To perform this test, stand barefoot with feet shoulder width apart and both arms down by your sides. Shift weight onto one foot with the leg off the floor behind you. Lower yourself down so that the back knee touches the floor (a ~2 inch cushioned surface is recommended) taking about 2-3 seconds to go down to ensure control and return back up to starting position. Perform up to 3 reps on one side and then switch to the other side.
Negative test: Able to complete 3 full, controlled reps on each side without pain or dysfunction.
Positive test: Unable to complete 3 reps under control without pain or significant technique breakdown.
Must maintain the following:
Neutral arch: foot does not collapse down and in
Knee over 2nd toe: the knee does not collapse to the inside of the foot
Neutral pelvis: you do not let the pelvis drop to one side
What does a positive test mean?
A positive test can indicate decreased lower extremity or core control and reduced strength which may predispose you to a running injury. It may also indicate deficits in balance and/or flexibility deficits that prevent you from achieving the correct technique.
