The Plantar Pain Assessment was designed to get a snapshot into some underlying issues which may be causing your foot pain. A number of these assessments will also be used to measure your progress moving forward.
No equipment is necessary to complete these assessments, however you will need access to a phone/camera to film each exercise.

The Assessments

The Foot And Ankle Pain Disability Score

This questionnaire is designed to allow me to assess functional limitations in the foot, in order to judge progress throughout the program and adapt the training to suit.

Overhead Squat Assessment

  • A great assessment to identify a wide range of muscle weaknesses, limitations or imbalances
  • Hold a broom straight above your head (if no broom, an exercise band or simply your hands is fine)
  • Squat down as far as you (comfortably) can
  • Repeat 5x front on, 5x side on (please ensure the camera catches your feet)
  • Please do this barefoot
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knee to wall test

  • 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
  • Send me the results (in cm)
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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 in the knees
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Single Leg Balance Assessment

  • 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
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Single Leg Calf Raise Assessment

  • This assessment is designed to measure muscular strength and endurance in the lower legs 
  • Do this barefoot
  • 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 and send me the final number
  • If you feel any pain, please skip this.
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The Wet Foot Assessment

  • This assessment gives me a snapshot into your foot arches during walking
  • Get a piece of cardboard or a hardwood floor
  • Wet the bottoms of your feet and step across the surface
  • Send me a picture of each foots imprint
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Hiking Pain Assessment

  • Choose a local hike which is a moderate challenge
  • Go on the hike sometime in the next week
  • On the hike, note down the exact moment you start to feel any foot pain (write this down)
  • Record the severity of the pain (1-10)
  • Record any other moments if the foot pain gets worse throughout the hike


*This assessment will be repeated a few times in the process, so choose a hike which is easily accessible
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** I do not require you to complete this assessment before I put your program together, however, try your best to complete this within 10 days of starting the program. 

Sending The Videos

​Sending the videos can often be the trickiest part of the process...
 
Here are three good options for you:
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  1. www.wetransfer.com
  2. Facebook messenger (to the Rowan's personal account)
  3. Instagram messenger (to summmitstrength.au)

    *Please do not send these to the Summit Strength business account on Facebook, as we have been locked out of this and cannot currently access messaged. 

If you have any issues sending the files please let me know.

The Next Steps

Once I receive the videos from you, 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 videos done, send them over and then get yourself ready for a big 12 weeks!