Single toe up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single toe up )

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Name of exercise  AROM ankle DF uni stand full range
Other names of exercise Single toe up
Description of exercise Single toe up exercise is a simple yet effective exercise that targets the muscles in the lower legs and feet. To perform this exercise, stand with your feet shoulder-width apart and slowly lift one foot off the ground, keeping your toes on the floor. Then, slowly raise your toes up as high as you can while keeping your heel on the ground. Hold this position for a few seconds before slowly lowering your toes back to the starting position. Repeat this movement for a few reps before switching to the other foot. This exercise helps improve balance, strengthen the muscles in the feet and ankles, and can also help prevent injuries.
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 one leg with heel of foot on step or raised surface, using chair for balance.
  • Raise up on heel of foot, through full range.
  • 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 Medium
    Direction of Exercise Flextion
    Type of Action Flexion, Extension, Plantarflexion, Dorsiflexion, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened foot muscles
  • Increased ankle mobility
  • Enhanced coordination
  • Reduced risk of foot injuries
  • Improved posture
  • Increased flexibility
  • Improved circulation
  • Reduced foot pain
  • Improved overall foot function

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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

  • Single toe up exercise should be avoided if you have any pre-existing foot or ankle injuries or conditions such as plantar fasciitis, Achilles tendonitis, or a stress fracture. It should also be avoided if you experience any pain or discomfort while performing the exercise. Additionally, if you have poor balance or stability, it is best to avoid this exercise as it may increase the risk of falling or further injury. If you are pregnant or have recently given birth, it is important to consult with your doctor before attempting this exercise. Overall, it is important to listen to your body and avoid this exercise if it causes any discomfort or exacerbates any existing injuries.

    • 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
  • Wear proper footwear with good grip
  • Keep your back straight and core engaged
  • Start with a comfortable weight and gradually increase
  • Avoid overextending your toes
  • Keep your movements slow and controlled
  • Do not lock your knees
  • Keep your shoulders relaxed
  • Breathe evenly throughout the exercise
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Toe arthritis
  • Bunions
  • Plantar fasciitis
  • Achilles tendonitis
  • Hammer toe
  • Metatarsalgia
  • Diabetic foot ulcers

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    Frequently asked questions

     

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