Reverse ankle turnouts exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Reverse ankle turnouts )

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Name of exercise  AROM ankle inv/ever reverse action
Other names of exercise Reverse ankle turnouts
Description of exercise Reverse ankle turnouts exercise is a lower body exercise that targets the muscles in the ankles, calves, and thighs. It involves standing with feet hip-width apart and then rotating the feet outwards, keeping the heels in contact with the ground. This movement engages the muscles in the ankles and calves, helping to improve stability and balance. It also activates the inner and outer thigh muscles, which can help with hip alignment and reducing strain on the knees. Reverse ankle turnouts can be done as a warm-up exercise or incorporated into a regular workout routine to strengthen and tone 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
  • Sit with foot flat on floor.
  • Move thigh/knee inward and outward.

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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 Supination, Pronation
    Type of Action Eversion, Inversion

    Benefits of exercise

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

  • Improved ankle mobility
  • Strengthened ankles
  • Increased stability
  • Improved balance
  • Reduced risk of ankle injuries
  • Improved posture
  • Strengthened lower leg muscles
  • Improved foot and ankle alignment
  • Improved athletic performance
  • Improved flexibility

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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

  • Reverse ankle turnouts exercise should be avoided if you have any injuries or pain in your ankles, knees, or hips. It should also be avoided if you have a history of ankle instability or weakness. Additionally, if you have any medical conditions that affect your joints or bones, it is best to avoid this exercise. Pregnant women or individuals with balance issues should also avoid this exercise. It is important to listen to your body and avoid any exercise that causes discomfort or pain. If you are unsure about whether this exercise is safe for you, consult with a medical professional or certified fitness instructor before attempting it.

    • Precautions

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

  • Keep foot flat on floor.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Ankle sprains
  • Osteoarthritis
  • Rheumatoid arthritis
  • Bunions
  • Flat feet
  • Shin splints
  • Metatarsalgia
  • Tarsal tunnel syndrome

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    Frequently asked questions

     

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