Pool double heel raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pool double heel raise )

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Name of exercise  AROM ankle PF bil stand in Pool
Other names of exercise Pool double heel raise
Description of exercise The pool double heel raise exercise is a strengthening exercise that targets the calf muscles. It is performed in a pool, making it a low-impact exercise that is gentle on the joints. To do this exercise, stand in chest-deep water with your feet shoulder-width apart and your hands resting on the pool edge for balance. Slowly raise both heels off the ground, lifting your body up onto the balls of your feet. Hold for a few seconds, then lower back down. This exercise can be repeated for several sets to increase strength and endurance in the calf muscles. It can also be modified by using one leg at a time 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
  • Stand in pool on both feet.
  • Push up on toes.
  • Lower 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 Low
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

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

  • Improved calf strength
  • Increased ankle stability
  • Improved balance
  • Reduced risk of injury
  • Improved posture
  • Increased muscle definition
  • Improved athletic performance
  • Increased range of motion
  • Improved circulation
  • Reduced muscle soreness

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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

  • The Pool double heel raise exercise should be avoided if you have any injuries or conditions that affect your lower body, such as ankle sprains, knee problems, or hip pain. It is also not recommended for individuals who are pregnant or have high blood pressure, as the exercise can put strain on the lower body and increase blood pressure. If you have any balance issues or are not able to support your weight on your toes, this exercise should also be avoided. Additionally, if you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional.

    • Precautions

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

  • Always swim with a partner for safety.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Shin splints
  • Calf strain
  • Heel spurs

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    Frequently asked questions

     

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