Assisted ankle pull out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Assisted ankle pull out )

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Name of exercise  AAROM ankle ever w/elastic
Other names of exercise Assisted ankle pull out
Description of exercise Assisted ankle pull out exercise is a dynamic stretching exercise that targets the muscles of the lower leg and ankle. It is often used as a warm-up or cool-down exercise for athletes or individuals looking to improve their ankle flexibility and range of motion. To perform this exercise, one person stands facing a wall or sturdy object while the other person stands behind them and holds onto their ankle. The person in front then leans forward, pulling their ankle away from their body while the person behind provides resistance. This helps to stretch the calf muscles and improve ankle mobility. It can also be modified to target specific muscles by changing the angle of the pull. This exercise can help prevent ankle injuries and improve overall lower leg strength and flexibility.
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 as shown, knee straight, calf supported.
  • Attach elastic to secure object and loop around forefoot.
  • Move forefoot outward, allowing elastic to assist.
  • 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 AAROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Pronation
    Type of Action Dorsiflexion, Eversion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Increased ankle flexibility
  • Improved range of motion
  • Strengthened ankle muscles
  • Improved balance and stability
  • Reduced risk of ankle injuries
  • Enhanced athletic performance
  • Improved posture
  • Increased blood circulation
  • Reduced stiffness and soreness in ankles
  • Improved overall lower body strength

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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

  • Assisted ankle pull out exercise should be avoided if you have any pre-existing ankle injuries or pain. It is also not recommended for individuals with weak ankle muscles or unstable ankles. If you have recently undergone ankle surgery, it is important to consult with your doctor or physical therapist before attempting this exercise. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop immediately and consult with a healthcare professional. It is also important to avoid this exercise if you have any other medical conditions that may be aggravated by ankle movements or weight-bearing activities. Always listen to your body and consult with a professional before attempting any new exercises.

    • Precautions

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

  • Do not allow leg to rotate.

    • Helpful in Diseases

  • ankle sprains
  • ankle strains
  • Achilles tendonitis
  • plantar fasciitis
  • posterior tibial tendon dysfunction
  • peroneal tendonitis
  • ankle impingement syndrome
  • ankle osteoarthritis
  • ankle instability
  • ankle fractures

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    Frequently asked questions

     

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