Are Your Legs and Hips Moving Like They Should?

Published by Synergy Healthcare on

Are your legs and hips as strong and flexible as they should be? Here are four simple tests you can do at home to gauge your strength and flexibility.

Please be careful when attempting these tests! Stop the tests immediately if they cause any pain or discomfort. Do not attempt these tests if you have had a hip replacement.

  1. Sit down in a chair. Can you comfortably cross your legs so that your right ankle is resting on your left knee, and vice versa? This position is an indicator of the flexibility in your hips. If there is asymmetry in your hips and one of them is tighter than the other, this can result in problems with walking and cause pain.
  2. Stand up straight. Can you bend over and touch your toes comfortably? This demonstrates flexibility in your hips and lower back.
  3. Find a countertop or sturdy table and stand near it. Put one foot in front of the other so that your feet are touching heel to toe. See if you can stand in that position for ten seconds without grabbing on to the countertop for extra support. If you can’t stand steadily in that position for ten seconds, you may have trouble with coordination and balance.
  4. While standing, hold onto something solid, such as a sturdy table or the back of a couch. Squat down as far as you can while keeping your feet flat on the floor. You should be able to squat all the way down so that your buttocks almost touch the heels of your feet. Make sure to keep your feet flat on the floor and don’t let your heels rise up. If you tend to favor movement on one side, you might have weakness in your hip on that side, or limited motion in your hip joint.

What If I Can’t Complete These Tests Comfortably?

If you can’t complete these tests comfortably, know that there is hope! Normal range of motion, strength, and flexibility are important for preventing pain and allowing you to safely participate in the activities you enjoy. Physical therapy and occupational therapy can help to restore your legs and hips to normal motion. Our skilled physical therapists and occupational therapists can pinpoint your problem areas and find the source of the problem, allowing them to create a custom treatment plan for you.

Whether you’re an athlete or you just want to live a more comfortable, pain-free life, Synergy Healthcare can get you back on track. We’ll get you walking, playing, and living better!