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

( Pool double toe raise )

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Name of exercise  AROM ankle DF bil stand in Pool
Other names of exercise Pool double toe raise
Description of exercise The pool double toe raise exercise is a low-impact workout that targets the calves, ankles, and feet. It involves standing in waist-deep water with your feet shoulder-width apart and then lifting both heels off the ground while keeping your toes on the pool floor. This movement engages the muscles in the lower legs and feet, helping to improve balance and stability. To increase the difficulty, you can add resistance by holding onto a pool noodle or performing the exercise on one leg at a time. This exercise is beneficial for those recovering from foot or ankle injuries, as the water provides a supportive and low-impact environment for strengthening and rehabilitating these areas.
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.
  • Raise up on heels.
  • 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 Flextion
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Strengthens calf muscles
  • Improves balance and stability
  • Increases ankle mobility
  • Targets specific muscles in the lower legs
  • Can be done with or without weights
  • Helps prevent injuries to the lower legs
  • Can be modified for different fitness levels
  • Can be incorporated into a full body workout
  • Can be done in a pool for added resistance
  • Helps improve overall lower body strength and endurance

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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

  • Pool double toe raise exercise should be avoided if you have any existing injuries or conditions that could be aggravated by this exercise. This includes ankle, knee, or hip injuries, as well as any issues with your balance or stability. If you experience pain or discomfort during the exercise, you should stop immediately and consult a medical professional.Additionally, if you are pregnant, it is best to avoid this exercise as it may put too much strain on your abdominal muscles. People with high blood pressure or heart conditions should also avoid this exercise as it can cause a sudden increase in blood pressure.It is always important to listen to your body and consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions. Safety should always be the top priority when it comes to exercise.

    • 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 tendonitis
  • Shin splints
  • Metatarsalgia
  • Stress fractures
  • Ankle instability
  • Calf strains
  • Bunions
  • Flat feet
  • Heel spurs

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    Frequently asked questions

     

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