Sitting ankle circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting ankle circles )

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Name of exercise  AROM ankle circum
Other names of exercise Sitting ankle circles
Description of exercise Sitting ankle circles exercise is a simple and effective way to improve ankle mobility and flexibility. It involves sitting on a chair or the floor with your legs extended in front of you. Begin by pointing your toes away from you and then slowly rotate your ankles in a circular motion. You can do this in both clockwise and counterclockwise directions. This exercise helps to loosen up tight ankle muscles, increase blood flow, and improve range of motion. It is especially beneficial for those who have ankle stiffness or are recovering from an ankle injury. It can be done as a warm-up or cool-down exercise or as part of a regular stretching routine.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Sit with knee bent.
  • Move foot in circles clockwise.
  • Move foot in circles counterclockwise.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Rotation, Circumduction, Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improved ankle mobility
  • Increased blood flow
  • Strengthened ankle muscles
  • Improved balance
  • Reduced risk of ankle injuries
  • Improved flexibility
  • Improved range of motion
  • Improved posture
  • Reduced stiffness in ankles
  • Improved athletic performance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The sitting ankle circles exercise should be avoided if you have any current ankle injuries or pain, as it may exacerbate the issue. It is also not recommended if you have recently had ankle surgery or if you are pregnant, as it may put too much strain on your body. If you have any balance or stability issues, it is best to avoid this exercise as well. Additionally, if you experience dizziness or lightheadedness while performing the exercise, it is important to stop and seek medical advice. It is always best to consult with a doctor or physical therapist before starting any new exercise routine, especially if you have any underlying health conditions.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Be sure leg or knee does not move, insure motion occurs at ankle.

    • Helpful in Diseases

  • arthritis
  • joint pain
  • ankle sprains
  • Achilles tendonitis
  • plantar fasciitis
  • bursitis
  • tendonitis
  • gout
  • flat feet
  • foot and ankle injuries

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    Frequently asked questions

     

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