Heel walk exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel walk )

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Name of exercise  AROM gait heel walk
Other names of exercise Heel walk
Description of exercise Heel walk exercise is a simple yet effective way to improve balance, strengthen the lower leg muscles, and increase ankle flexibility. To perform this exercise, stand with your feet hip-width apart and slowly lift your heels off the ground, keeping your toes on the floor. Walk forward for about 20-30 steps, focusing on keeping your balance and maintaining a steady pace. Then, turn around and walk back to your starting position. You can also perform this exercise on your toes for an added challenge. Heel walk exercise can help prevent ankle injuries, improve overall lower body strength, and enhance athletic performance. It is a great addition to any workout routine.
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
  • Lift up balls of feet.
  • Stay on heels, keeping knees straight and walk in a straight line.

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    Video Tutorial

     

    Body Part Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Dorsiflexion, Plantarflexion, Extension

    Benefits of exercise

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

  • Strengthening of calf muscles
  • Improved balance and stability
  • Increased ankle flexibility
  • Improved posture
  • Reduced risk of ankle injuries
  • Enhanced athletic performance
  • Improved walking and running mechanics
  • Increased blood flow to lower legs
  • Improved coordination
  • Reduced risk of foot and leg pain

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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

  • Heel walk exercise is a simple and effective exercise that can help improve balance, strengthen the ankles and calves, and prevent injuries. However, there are certain situations in which it is best to avoid this exercise. These include:Recent foot or ankle injury: If you have recently injured your foot or ankle, it is best to avoid heel walk exercise until you have fully recovered. This will prevent further strain or damage to the injured area.
  • Severe ankle pain: If you are experiencing severe pain in your ankles, it is best to avoid heel walk exercise as it may aggravate the pain and cause further discomfort.
  • Balance issues: If you have balance issues or have trouble standing on one foot, it is best to avoid heel walk exercise as it requires a certain level of balance and stability.
  • Pregnancy: Pregnant women should avoid heel walk exercise as it may put unnecessary strain on their ankles and feet.
  • Chronic foot or ankle conditions: If you have a chronic foot or ankle condition such as arthritis or plantar fasciitis, it is best to consult with a doctor before performing heel walk exercise to ensure it is safe for your specific condition.In general, if you experience any pain, discomfort, or have a pre-existing condition that may be aggravated by heel walk exercise, it is best to avoid it and consult with a medical professional for alternative exercises.

    • Precautions

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

  • Walk _____ feet.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Metatarsalgia
  • Shin splints
  • Ankle sprains
  • Posterior tibial tendon dysfunction
  • Flat feet
  • Foot drop
  • Peripheral neuropathy
  • Charcot-Marie-Tooth disease
  • Stroke
  • Multiple sclerosis
  • Parkinson’s disease
  • Cerebral palsy
  • Muscular dystrophy
  • Spinal cord injury
  • Post-polio syndrome

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    Frequently asked questions

     

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