A Move You Should Do MONDAY – Anterior Cone Touch

/ Newsletter / A Move You Should Do MONDAY – Anterior Cone Touch

BySherry McLaughlin

This is a test that takes a lot of people by surprise. The anterior cone touch seems a simple test, but for most people, this is harder to do on one side than the other. Stand on one leg, hinge at your hip and try to reach towards the floor with your opposite hand. You should be able to perform three solid repetitions without losing your balance. Give it a try. Is it harder to do standing on one leg than the other?

Why does this matter?

Your ability to perform this successfully requires your subtalar joint (ankle joint) to be able to pronate and supinate. This subtle movement at your ankle makes it so your body above it can look very steady. It is also a test for dynamic flexibility of your bicep femoris (lateral hamstring).

People with tight lateral hamstrings or decreased subtalar joint eversion may be predisposed to over supination injuries like chronic lateral ankle sprains, ITB friction syndrome, high hamstring strains and lower back pain.

Watch this video for two quick fixes and share it with a friend.

Because nobody has time to be in pain.

Until next time…