READ - Are your legs working as they should?
3 Minute Read
Your advice today is coming from Mick Hughes. Mick is a Physiotherapist & Exercise Physiologist with a very keen interest in ACL injury management and ACL injury prevention. He has previously worked within elite sporting teams such as the Collingwood Magpies Netball, Newcastle Jets U20s and NQ Cowboys U20s.
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How many single leg heel raises can you do?
Herbert-Losier et al (2017) studied over 500 healthy active people and found the following norms for male & female age groups:
20-29yrs: Males 37 reps, Females 30 reps
30-39yrs: Males 32, Females 27
40-49yrs: Males 28, Females 24
50-59yrs: Males 23, Females 21
60-69yrs: Males 19, Females, 19
70-79yrs: Males 14, Females 16
80-89yrs: Males 10, Females 13
This information is a really useful guide for those going through any type of lower limb rehabilitation (especially foot, ankle & calf) to make sure they're working towards age & sex-matched healthy normals.
Just because you have had an injury, doesn't mean we should lower the standards of your ability. In fact, we should be sending you back to the things that you like to do, fitter and stronger than ever before!
When doing your calf raises, make sure you're pushing up to the sky and through your first 1-2 toes; not rolling out onto the side of your foot.
For more information on injury rehabilitation, go to my website www.mickhughes.physio