The Ankle Pain assessment was designed to get a snapshot into your ankle resilience and readiness to hike. 

During these assessments you will be measured across a few different standards:​
​
  • ​Quality of movement
  • Muscular strength
  • Muscular endurance
  • Range of motion

​Once completed, please enter your final results in the form at the bottom of the page. No need to film these assessments. 
  
Important note: if any exercise is painful, please stop immediately and skip it. Just do what is comfortable. 

The Assessments

The Knee To Wall Assessment

  • ​This assessment is designed to identify ankle range of motion
  • Place a ruler or tape measure on the floor, against a wall
  • Do this barefoot
  • Push your knee into the wall
  • If you can do this without your heel popping off the floor, shuffle your foot back 1-2 centimetres and try again
  • You want to find the furthest distance from the wall in which you can touch your knee to the wall, without your heel popping up
  • Measure the distance between your big toe and the wall
  • Enter results (in cm) at the bottom of the page

Single Leg Rise Assessment

  • ​​This assessment is designed to measure muscular strength and endurance in the knee and hip stabilisers
  • Find a chair/step/box in which while you are sitting, your knees are at 90 degrees
  • Cross arms over chest
  • Push up through one leg to standing position, lower back to the chair
  • Repeat as many times as you can on each leg
  • Please stop this assessment if you begin to feel pain
  • Enter results (in completed repetitions) at the bottom of the page

Single Leg Calf Raise

  • This assessment is designed to measure muscular strength and endurance in the lower legs 
  • Do this barefoot (if not too uncomfortable)
  • Hands supported on a wall, stand on one foot
  • Push up to your toes, hold this position for 2 seconds, return to the floor
  • Repeat as many times as you can 
  • Please enter results (in competed repetitions) at the bottom of the page
  • If you feel any pain, please skip this.

Single Leg Balance Assessment

  • ​​This assessment is designed to assess single leg balance and proprioception 
  • Do this barefoot
  • Cross arms over chest
  • Stand on one leg and close your eyes
  • Hold this as long as you can (if you reach 60 seconds you can stop)
  • If you cannot reach 10 seconds, repeat this assessment with your eyes open
  • Please enter results (in seconds) at the bottom of the page

The Hiker Functional Scale

This tool evaluates your ability to perform certain activities related to day to day life and hiking. It will be used as and as a measurement of progress over time. 

How to Use This Scale

1) For each activity listed, please give a score between 0-4. 

The scores are as follows:

  • Extreme difficulty or unable to perform the activity (0 points);
  • Quite a bit of difficulty (1 point);
  • Moderate difficulty (2 points);
  • A little bit of difficulty (3 points);
  • No difficulty (4 points);

2) Once you have scored each activity, add each of them up for a total score out of 60

3) Please enter a total score out of 60 at the bottom of the page

Score each of the following activities:
​
  1. Standing for 1 hour
  2. Walking on even ground
  3. Running on even ground
  4. Hopping
  5. Hiking 5km 
  6. Hiking 10km
  7. Hiking 20km
  8. Hiking rough trail (i.e. rock scrambling, loose rocks etc.)
  9. Steep hill climbs while hikin
  10. Steep hill descents while hiking
  11. Steep stair climbs
  12. Steep stair descents
  13. Hiking sideways/side-hilling/traverses
  14. Hiking slippery terrain (i.e. mud, snow, wet rocks)
  15. Hiking with your normal pack​​

ENTER YOUR RESULTS

Once you have completed all the assessments, please enter your results below:

    Ankle Assessment Results

The Next Steps

Once I receive your answer I will get started on your program. Depending on what day you get me on, it will usually take between 24-48 hours to put together something great.

You will know that the programming is ready when you receive an email from me. (If you do not already have the Training App, you will also receive an email with the download link at this time as well)
 
So get those assessments done, send over the results and then get ready for a big 28-days!