SHOW US HOW YOU'VE IMPROVED!
You practiced moving better, now it's time to measure.
Congratulations on finishing the intensive 8-Week Kinstretch for Runners Program! A coach can only do so much – the athlete has to earn success through a lot of hard work. That is no easy task, and you did it!
It’s time to see how far you’ve come. We did our baseline testing just over 8 weeks ago. Time to re-test and submit your photos, just like you did for the initial assessment.
Once your photos are uploaded, book your 15-minute follow-up consultation with Dr. Mitch to review your results and discuss your next steps in becoming a better mover!
Step 1. Time to re-test so we can measure your progress...
Time to measure your progress! You’ve done it before, so it should be easier this time. Reference your previous photos to get similar angles. Dr. Mitch Broser will use these to assess your progress over the next 8 weeks!
You know the drill; Follow the 5 tests below and submit your photos at the bottom of this page.
PHOTO TAKING TIPS!
IMPORTANT: Wear tight clothing that is a different colour from the background.
- BEST/ EASIEST: Ask someone to take these photos for you.
- ALT: If you’re on your own, thats okay! Take a video of yourself going through the tests and hold each position for 3-5 seconds. Then review the video and take a screenshot of each required photo.
- S.O.S. If none of that makes sense to you, just let mitch know in the appointment booking form.
TEST 1. HIP FLEXION
The Movement Test
- Stand tall (“Poke your head through the ceiling”) and hold onto a support for balance.
- Keeping your spine and left (base) leg as straight vertical as possible, actively pull your right knee straight up toward your right shoulder. The shin should be vertical and in-line with the shoulder.
- Snap a pic!
- Repeat Steps 1-3 on the left
The Required Photos
PHOTO(S): Take a photo from the front and side (from the same side as test hip, as shown), with the camera at hip height. 4 photos total.
TEST 2. KNEE FLEXION
The Movement Test
- Hold on to a support, stand tall and keep your knees together.
- Keeping your tailbone tucked and core flexed, bend your right knee and pull your heel to the center of the right butt cheek.
- Snap a pic!
- Repeat steps 1-3 on on the left.
The Photos
PHOTO(S): Take a photo from behind and from the side (same side as test knee, as shown) with the camera at knee height. 4 photos total.
TEST 3. Hamstring Length Test
The Movement Test
- Lie on your back with your fingers (or a dowel) in the space between the floor and your low back.
- Keeping your knee slightly bent and maintaining the space where your fingers are (or dowel), lift your right leg straight up, perpendicular to the floor.
- Snap a pic!
- Repeat Steps 1-3 on the left.
The Photos
PHOTO(S): Take a photo from the same side as your test leg with the camera on the floor. 2 photos total.
TEST 4. ANKLE DORSIFLEXION
The Movement Test
- Start in a half-kneeling position with your right leg in front and equal pressure across your entire right foot.
- Keeping your right hip, knee and 2nd toe in line, shift forward knee until the point before your right heel wants to lift, or the point you feel a pinch in the front of the ankle. If you feel limited by your hips, right your left knee forward.
- Snap a photo!
- Repeat Steps 1-3 on the left.
The Photos
PHOTO(S): Take a photo from side. Take the photo from the same side as your test leg with the camera on the floor. 2 photos total.
TEST 5. BIG TOE DORSIFLEXION
The Movement Test
- Stand tall with a little more pressure on your right leg.
- Without moving the inside of the foot or the 4 small toes, lift you big toe straight up.
- Snap a pic!
- Repeat Steps 1-3 on the left.
The Photos
PHOTO(S): Take a photo from the inside of the foot with the camera on the floor. 2 photos total.