Elastic ankle pull up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic ankle pull up )

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Name of exercise  Resist ankle DF w/elastic
Other names of exercise Elastic ankle pull up
Description of exercise The elastic ankle pull up exercise is a strength training exercise that targets the muscles in the lower leg and ankle. It involves using an elastic band or resistance band to provide resistance as the ankle is pulled up towards the body. This exercise is great for improving ankle stability and strength, which can help prevent injuries and improve athletic performance. To perform this exercise, the elastic band is attached to a stable object and then wrapped around the foot. The individual then pulls their foot up towards their body, against the resistance of the band. This exercise can be modified by changing the angle of the foot or using a heavier resistance band for a more challenging workout.
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.
  • Pull foot toward shin, against elastic.
  • 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 Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Increased ankle flexibility
  • Strengthening of ankle muscles
  • Improved balance and stability
  • Can help prevent ankle injuries
  • Can improve athletic performance
  • Can be done anywhere with minimal equipment
  • Helps with rehabilitation after ankle injuries
  • Can be modified for different fitness levels
  • Targets multiple muscles in the legs and feet
  • Can improve overall lower body strength and coordination

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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

  • Elastic ankle pull up exercises should be avoided if you have any pre-existing ankle injuries or pain, as it could worsen the condition. It is also not recommended for individuals with weak ankle muscles or instability, as it could lead to further strain or injury. If you are pregnant or have recently given birth, it is best to avoid this exercise as it puts pressure on the pelvic floor muscles. Individuals with high blood pressure or heart problems should also avoid this exercise as it can increase blood pressure and strain the heart. If you experience dizziness or lightheadedness during this exercise, stop immediately and consult a healthcare professional.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a stable and sturdy surface to hold onto for balance
  • Keep your core engaged throughout the exercise
  • Maintain proper form and avoid jerky movements
  • Do not overextend your ankle or foot
  • Use a resistance band or towel for added support if needed
  • Avoid locking your knees or ankles during the exercise
  • Do not push through pain or discomfort
  • Gradually increase the intensity and resistance of the exercise
  • Consult a doctor if you have any existing ankle or foot injuries.

    • Helpful in Diseases

  • ankle sprains
  • Achilles tendonitis
  • plantar fasciitis
  • shin splints
  • ankle arthritis
  • ankle impingement
  • ankle instability
  • ankle fractures
  • ankle bursitis
  • ankle ligament injuries

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    Frequently asked questions

     

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