Ankle wobble board up down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ankle wobble board up down )

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Name of exercise  AROM ankle PF/DF bil w/wobble board
Other names of exercise Ankle wobble board up down
Description of exercise The ankle wobble board up down exercise is a simple yet effective way to improve balance, stability, and strength in the ankles. It involves standing on a wobble board, a circular board with a rounded bottom, and shifting the weight from one foot to the other while maintaining balance. This movement challenges the ankle muscles and ligaments, helping to improve their strength and flexibility. It also helps to activate the smaller stabilizing muscles in the ankles, which are often neglected in traditional exercises. The up and down movement on the wobble board also helps to improve proprioception, which is the body’s awareness of its position in space. This exercise can be beneficial for athletes, individuals recovering from ankle injuries, or anyone looking to improve their ankle strength and stability.
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 with both feet on wobble board.
  • Move front edge toward floor.
  • Move back edge toward floor.
  • 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, Extenstion
    Type of Action Dorsiflexion, Plantarflexion, Eversion, Inversion, Abduction, Adduction, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened ankle muscles
  • Increased ankle stability
  • Improved coordination
  • Enhanced proprioception
  • Reduced risk of ankle sprains
  • Improved ankle joint range of motion
  • Increased ankle flexibility
  • Improved lower body strength
  • Enhanced athletic performance

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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

  • Ankle wobble board up down exercise should be avoided if you have a recent ankle injury or sprain, as it may aggravate the injury and delay the healing process. It should also be avoided if you have any instability or weakness in your ankle joint, as this exercise requires a certain level of balance and strength. If you experience pain or discomfort while performing this exercise, stop immediately and consult a medical professional. Additionally, if you have any pre-existing conditions such as arthritis or osteoporosis, it is important to consult with your doctor before attempting this exercise. It is always important to listen to your body and avoid any exercises that may cause further harm or discomfort.

    • Precautions

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

  • Try to keep the wobble board from touching the floor.

    • Helpful in Diseases

  • Ankle wobble board up down exercise is helpful in:
  • Ankle sprains
  • Ankle instability
  • Achilles tendonitis
  • Plantar fasciitis
  • Osteoarthritis of the ankle
  • Ankle fractures
  • Ankle impingement syndrome
  • Peroneal tendonitis
  • Posterior tibial tendon dysfunction
  • Ankle ligament injuries

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    Frequently asked questions

     

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