The Single Leg Heel Raise Strength Assessment is used to evaluate plantarflexion strength.
Get set up standing barefoot on a firm surface near a wall or sturdy object to help with balance. Begin the test by balancing on one leg with the other leg lifted in the air, then perform as many heel raises as you can with good form on the leg that you're standing on. You can use the wall or sturdy object near you for balance but don't use it to your advantage to off-load weight. Focus on achieving full heel height with each rep and not letting your knee bend. Take a break and perform on the other side, the number of reps for each.
Be sure to work on pushing yourself up instead of forward when performing this test to truly target the strength of the plantar flexors of the lower leg.
Prehab Goals & Normative Values:
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.
Prehab Goal: 30+ reps male/female for any age
Nelson L. Calf raise to fatigue test: feel the burn! Health & HP. Published September 27, 2019. https://www.healthhp.com.au/post/calf-raise-to-fatigue-test-feel-the-burn
Take the assessment, write down your score, and track your progress throughout the program.