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

( single heel raise )

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Name of exercise  AROM ankle PF uni stand
Other names of exercise single heel raise
Description of exercise Single heel raise eccentrics exercise is a strengthening exercise that focuses on the calf muscles. It involves standing on one foot and slowly lowering the heel towards the ground, then raising it back up. The lowering phase should be done slowly and controlled, while the raising phase can be done more quickly. This exercise helps to improve the strength and endurance of the calf muscles, which can be beneficial for activities such as walking, running, and jumping. It can also be helpful in preventing and rehabilitating injuries such as Achilles tendonitis. Single heel raise eccentrics can be easily modified by adding weights or performing on an elevated surface for increased challenge.
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, using chair for balance if needed.
  • Raise up on ball of foot, through full range.
  • Return to start position and repeat.
  • Repeat with opposite leg.

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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)

  • Improved balance
  • Increased ankle stability
  • Strengthened calf muscles
  • Improved ankle flexibility
  • Reduced risk of ankle injuries
  • Improved sports performance
  • Improved posture
  • Reduced risk of falls
  • Improved overall lower body strength
  • Increased muscle 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

  • Single heel raise eccentrics exercise should be avoided if you have any acute injuries or pain in your lower leg or foot. It is also not recommended if you have a history of Achilles tendonitis or other chronic lower leg injuries. If you are pregnant or have any medical conditions that affect your balance or strength, it is important to consult with your doctor before attempting this exercise. Additionally, if you experience any discomfort or pain while performing the exercise, stop immediately and seek medical advice. It is always important to listen to your body and avoid any exercises that may aggravate or worsen any existing injuries or conditions.

    • Precautions

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

  • Do not lean forward.

    • Helpful in Diseases

  • Achilles tendinitis
  • Plantar fasciitis
  • Sever’s disease
  • Calf strains
  • Shin splints
  • Achilles tendon rupture
  • Ankle sprains
  • Patellar tendinitis
  • Patellofemoral pain syndrome
  • Osgood-Schlatter disease

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    Frequently asked questions

     

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