Isometric foot push out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric foot push out )

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Name of exercise  Iso ankle ever
Other names of exercise Isometric foot push out
Description of exercise Isometric foot push out exercise is a strengthening exercise that targets the muscles in the feet and ankles. It involves pushing the foot outwards against an immovable object, such as a wall or resistance band, while keeping the rest of the body still. This exercise helps to improve balance, stability, and strength in the feet and ankles, which can be beneficial for athletes, dancers, and individuals with foot and ankle injuries. It can also help to prevent common foot problems such as plantar fasciitis and ankle sprains. Isometric foot push out exercise can be done anywhere and requires no equipment, making it a convenient and effective way to improve foot and ankle strength.
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 outside of foot against wall.
  • Place pillow or towel between foot and wall.
  • Push against wall outward as shown.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise Static
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Pronation
    Type of Action Abduction, Eversion, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased ankle stability
  • Stronger foot muscles
  • Better posture
  • Improved athletic performance
  • Reduced risk of injury
  • Increased foot flexibility
  • Improved circulation
  • Better foot arch support
  • Improved foot 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

  • Isometric foot push out exercise should be avoided if you have any foot or ankle injuries, such as sprains or fractures. It should also be avoided if you have any conditions that affect your balance or coordination, such as vertigo or inner ear problems. Additionally, if you have any chronic pain or inflammation in your feet or ankles, it is best to avoid this exercise as it may aggravate your symptoms. If you are pregnant or have recently given birth, it is important to consult with your doctor before attempting this exercise. Finally, if you experience any pain or discomfort while performing the exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Do Not Hold Breath.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Metatarsalgia
  • Flat feet
  • Fallen arches
  • Posterior tibial tendon dysfunction
  • Bunions
  • Hammer toes
  • Morton’s neuroma
  • Tarsal tunnel syndrome
  • Cuboid syndrome

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    Frequently asked questions

     

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