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

( Pool single heel raise )

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Name of exercise  AROM ankle PF uni stand in Pool
Other names of exercise Pool single heel raise
Description of exercise The pool single heel raise exercise is a simple yet effective exercise that targets the calf muscles. It involves standing on one leg in a pool and lifting the heel of the foot off the ground, while keeping the toes on the ground. This movement engages the calf muscles and helps to strengthen and tone them. The resistance of the water adds an extra challenge to the exercise, making it more effective. This exercise is great for improving balance, stability, and overall lower body strength. It can also be modified to target different areas of the calf muscles by changing the position of the foot or adding weights.
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 one foot.
  • Raise 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 Medium
    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)

  • Strengthen calf muscles
  • Improve balance
  • Increase ankle stability
  • Enhance athletic performance
  • Reduce risk of ankle injuries
  • Improve posture
  • Tone leg muscles
  • Improve overall lower body strength
  • Increase range of motion in ankles
  • Can be done anywhere with minimal equipment

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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 single heel raise exercise should be avoided if you have any pre-existing injuries or conditions that affect your ankles, calves, or feet. This includes sprains, strains, fractures, or any other type of injury. It is also not recommended for individuals with balance issues, as it requires standing on one leg. Pregnant women should also avoid this exercise, as it can put too much strain on the pelvic floor. Additionally, if you experience any pain or discomfort while performing this exercise, you should stop immediately and consult with a healthcare professional. It is always important to listen to your body and avoid any exercises that may cause harm or exacerbate existing conditions.

    • 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

  • Achilles tendinitis
  • Plantar fasciitis
  • Calf muscle strain
  • Shin splints
  • Ankle sprains
  • Metatarsalgia
  • Heel spurs
  • Osteoarthritis of the ankle
  • Posterior tibial tendon dysfunction
  • Sever’s disease

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    Frequently asked questions

     

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