Double heel raise plus exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Double heel raise plus )

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Name of exercise  AROM ankle PF bil stand on step
Other names of exercise Double heel raise plus
Description of exercise The double heel raise plus exercise is a simple yet effective movement that targets the calf muscles. To perform this exercise, stand with your feet hip-width apart and place your hands on a stable surface for support. Slowly raise your heels off the ground, keeping your legs straight and your weight on the balls of your feet. Hold this position for a few seconds before slowly lowering your heels back to the ground. To add an extra challenge, you can perform this exercise on a step or use weights in your hands. This exercise helps to strengthen and tone the calves, improving balance and stability in the lower body.
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
  • Stand on step with both feet, holding on to banister for balance.
  • Push up on balls of foot.
  • Return to start position and repeat.

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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 Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

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

  • Improved calf muscle strength
  • Better balance and stability
  • Increased ankle flexibility
  • Improved posture
  • Strengthened Achilles tendon
  • Improved sports performance
  • Reduced risk of ankle injuries
  • Improved overall lower body strength
  • Improved coordination
  • Increased bone density

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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

  • Double heel raise plus exercise should be avoided if you have any pre-existing injuries or conditions in your feet, ankles, or legs. It is also not recommended if you are pregnant or have recently given birth. If you experience any pain or discomfort while performing the exercise, stop immediately and consult a medical professional. Additionally, if you have any balance or stability issues, it is best to avoid this exercise as it requires a certain level of coordination and strength. It is always important to listen to your body and not push yourself beyond your limits, so if you feel any strain or discomfort, it is best to avoid this exercise.

    • Precautions

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

  • Wear proper footwear
  • Start with a warm-up
  • Keep your core engaged
  • Maintain proper form
  • Do not overextend your ankles
  • Avoid locking your knees
  • Breathe properly
  • Listen to your body and take breaks if needed
  • Gradually increase the intensity
  • Consult a professional if you have any pre-existing injuries or conditions

    • Helpful in Diseases

  • Achilles tendonitis
  • Plantar fasciitis
  • Shin splints
  • Calf strain
  • Ankle sprain
  • Flat feet
  • Metatarsalgia
  • Tarsal tunnel syndrome
  • Stress fractures
  • Posterior tibial tendon dysfunction

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    Frequently asked questions

     

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