The flagship self-check
How strong are your feet?
Three stations, a few minutes, no equipment beyond a wall and your bare feet: a single-leg balance timer, a heel-raise counter and four toe-control moves. Research averages appear as context where they exist; nothing here is a pass mark, and nothing is a score.
Whatever the snapshot shows, feet respond to training at any age. The unticked boxes are simply where to start.
Station 01
Single-leg balance
Stand on one leg, barefoot, eyes open, arms free. Start the timer when your foot lifts; stop it when the raised foot touches down or you grab support.
Stand near a wall, rail or table you can touch instantly. Skip this station if you feel unsteady today.
0.0 s
Station 02
Single-leg heel raises
Fingertips on a wall for balance only. Rise all the way onto the ball of one foot, lower with control, and count each full raise until the height clearly drops. Tap the counter as you go, or enter your count after.
0
The often-cited research criterion is about 25 continuous raises in healthy adults. Context, not a pass mark.
Station 03
Toe control
Barefoot, standing tall. Tick what you can already do; whatever stays unticked is simply your training list.
Sources
- Normative values for the unipedal stance test with eyes open and closed Journal of Geriatric Physical Therapy (Springer BA et al.), 2007Reported averages by age band; individual results vary widely. Averages here are rounded.
- The standing heel-rise test for ankle plantar flexion: criterion for normal Physical Therapy (Lunsford BR, Perry J), 1995Source of the often-cited 25-repetition criterion in healthy adults.
- Foot pain and foot problems NHS, 2024
- Public foot health information Royal College of Podiatry, 2024
- IWGDF guidelines on the prevention and management of diabetic foot disease International Working Group on the Diabetic Foot, 2023Diabetic feet need professional assessment before any footwear transition.
Last reviewed: 2026-07-16
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