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Balance standing on one leg (each side) for one minute without assistance
2 Flexibility Lie on your back and while keeping one leg straight and flush against the floor raise the other leg straight to at least a 45-degree angle
3 Alignment and stability Do a one-legged squat down to 90 degrees and hold it for 10 seconds without your knee drifting inward Do it successfully with each leg
4 Calves Do 10 full calf raises on each leg
5 Knees and feet To check for overpronation and other instabilities stand on one leg hands on hips in front of a mirror Slowly bend your weighted knee Does it rotate inward or outward Do your hips or shoulders drop forward or to either side Is your head tipped forward backward or to one side If you see any of these problems in the mirror?your body should be symmetrical as in the illustration at right?your stance is off-balance
Number of failed tests
0: Hit the trail;
1: Enjoy your hike but fix the problem;
2-3: Head to the gym;
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