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

( Seated heel raise )

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Name of exercise  AROM ankle PF uni sit
Other names of exercise Seated heel raise
Description of exercise The seated heel raise exercise is a simple yet effective exercise that targets the calf muscles. To perform this exercise, sit on a chair or bench with your feet flat on the ground. Slowly lift your heels off the ground, keeping your toes on the floor. Hold for a few seconds and then lower your heels back down. You can also add resistance by placing a weight on your thighs or using a resistance band. This exercise helps to improve ankle mobility, strengthen the calves, and can also be beneficial for those with foot or ankle injuries. It is a great addition to any lower body 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
  • Sit in chair, feet flat on floor.
  • Raise involved foot up on ball of foot.
  • 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 Sitting
    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)

  • Increased calf muscle strength
  • Improved balance and stability
  • Enhanced ankle mobility
  • Better posture
  • Reduced risk of ankle and foot injuries
  • Improved athletic performance
  • Can be done anywhere, anytime
  • Can be modified for different fitness levels
  • Can help prevent muscle imbalances
  • Can be incorporated into a full body workout routine

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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 seated heel raise exercise should be avoided if you have any existing injuries or conditions in your lower back, knees, or ankles. It also may not be suitable for pregnant women or individuals with balance issues. If you experience any pain or discomfort while performing the exercise, it is important to stop and consult with a medical professional. Additionally, if you have a history of blood clots or heart problems, it is best to avoid this exercise as it puts strain on the lower body and can increase blood pressure. 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)

  • Warm up before starting the exercise
  • Maintain proper form and posture throughout the exercise
  • Start with a lower weight and gradually increase as you get comfortable
  • Do not lock your knees during the exercise
  • Keep your feet flat on the ground
  • Avoid jerky movements or bouncing
  • Do not hold your breath, remember to breathe normally
  • Do not use momentum to lift the weight
  • Avoid overexertion and listen to your body’s limits
  • Consult a professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Calf strain
  • Ankle sprain

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    Frequently asked questions

     

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