Are you Fit to Run? - Thomas Test: Thigh

Why is it important?

The Thomas Test is a flexibility test that assesses the range of movement through the anterior chain (the muscles at the front of your body). "The hip flexors attach to the lumbar spine. If they are tight, they can trigger the lumbar spine into extension, putting stress on the back," says Giles. "They need to be long and strong."

How to test it

You'll need someone to assess your position. Sit on the edge of a sturdy table, bringing one knee into your chest. Lie back, allowing the other leg to hang off the surface with the foot dangling. Don't arch your back, keep your head on the bench, your torso in line with your legs and wrap your arms round your knee. There are two aspects of the position to check. First, check the angle of the thigh of the hanging leg from the side (above). Is it parallel with or lower than the table top? The most desirable thigh position in this test is five degrees below horizontal with back flat, head down and knee pulled into the chest.

Thigh Angle               Points
5° below horizontal      5
Horizontal                    4
Horizontal + 5°             3
Horizontal + 10°           2
Horizontal + >10°         1

Scored 3 or less?

If you fared poorly in Test 1, stretch the hip flexors daily, holding for 60 seconds. For a superior stretch, attach a resistance band around your ankle and lie face down with a foam roller or rolled-up towel just above your knee. Use the other end of the resistance band to draw your foot towards your bottom, pressing the hip downwards. "Follow each stretch with a movement that utilises the increased range, such as lunges with a straight back leg," says Giles. Dynamic stretches such as leg swings can also be useful, but be vigilant that you are flexing and extending the hip and not the lumbar spine.