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

( Single toe raise )

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Name of exercise  AROM ankle DF uni stand partial range
Other names of exercise Single toe raise
Description of exercise The single toe raise exercise is a simple yet effective exercise that targets the muscles in the calves and ankles. To perform this exercise, stand with your feet shoulder-width apart and raise one foot off the ground, keeping your balance on the other foot. Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot. Hold for a few seconds, then slowly lower your heel back to the ground. Repeat for several repetitions before switching to the other foot. This exercise helps to strengthen the calf muscles, improve balance and stability, and can also help prevent ankle injuries. It can be done anywhere and requires no equipment, making it a convenient 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
  • Stand on one foot using table to maintain balance.
  • Raise up on heel.
  • 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 __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Plantarflexion, Eversion, Supination, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Stronger calves
  • Increased ankle stability
  • Better posture
  • Improved athletic performance
  • Reduced risk of ankle injuries
  • Toned leg muscles
  • Improved coordination
  • Enhanced foot and ankle flexibility
  • Can be done anywhere, anytime

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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 single toe raise exercise should be avoided if you have any injuries or conditions that affect your feet, ankles, or calves. This includes conditions such as plantar fasciitis, Achilles tendonitis, sprained ankles, or any other acute or chronic pain in these areas. It is also important to avoid this exercise if you have any balance issues or are recovering from a lower body surgery. Additionally, if you experience any discomfort or pain while performing the exercise, it is best to stop and consult with a medical professional. It is always important to listen to your body and avoid any exercises that may cause further injury or discomfort.

    • Precautions

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

  • Warm up before starting the exercise
  • Maintain proper form and technique
  • Avoid locking your knees
  • Do not rush through the exercise
  • Engage your core muscles
  • Use a stable surface for balance
  • Do not overextend your toes
  • Start with a lower number of repetitions and gradually increase
  • Listen to your body and stop if you feel any pain
  • Breathe evenly throughout the exercise.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Metatarsalgia
  • Bunions
  • Flat feet
  • High arches
  • Heel spurs
  • Shin splints
  • Calf strains
  • Ankle sprains

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    Frequently asked questions

     

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