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

( Weighted toe raise )

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Name of exercise  Resist ankle DF w/wt
Other names of exercise Weighted toe raise
Description of exercise Weighted toe raise exercise is a strength training exercise that targets the muscles in the calves and ankles. It involves standing on the edge of a step or platform with the balls of the feet, and then raising the heels as high as possible. This movement is repeated for a certain number of repetitions, while holding onto weights for added resistance. This exercise helps to strengthen the muscles in the lower legs, improve balance and stability, and can also help to prevent injuries such as ankle sprains. It can be modified for different fitness levels by adjusting the weight or the height of the step.
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
  • Attach weight to forefoot of involved ankle.
  • Sit with foot on floor.
  • Raise foot upward.
  • Lower foot and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Flextion
    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
  • Strengthened lower leg muscles
  • Improved athletic performance
  • Reduced risk of ankle injuries
  • Improved posture
  • Increased muscle definition in the calves
  • Improved circulation in the lower legs
  • Can be easily modified for different fitness levels

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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

  • Weighted toe raise exercises should be avoided if you have any existing injuries or pain in your ankles, calves, or feet. These exercises put a lot of strain on these areas and can exacerbate any existing issues. Additionally, if you have any balance or coordination problems, it is best to avoid weighted toe raises as they require good balance and stability. Pregnant women should also avoid this exercise as it can put extra pressure on the abdominal area. If you are new to exercising or have not done weighted toe raises before, it is important to start with lighter weights and gradually increase the weight to avoid injury. Always consult with a doctor or certified fitness professional before starting any new exercise routine.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with lighter weights and gradually increase as you build strength
  • Keep your feet shoulder-width apart
  • Engage your core muscles to maintain balance
  • Avoid locking your knees
  • Do not bounce at the bottom of the movement
  • Keep your back straight and avoid leaning forward
  • Use a stable surface or support for balance if needed
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Plantar fasciitis
  • Peripheral neuropathy
  • Shin splints
  • Foot drop
  • Achilles tendonitis
  • Metatarsalgia
  • Flat feet
  • Hammer toe
  • Bunions
  • Morton’s neuroma
  • Stress fractures
  • Metatarsal stress fractures
  • Stress reactions
  • Tarsal tunnel syndrome
  • Ankle instability
  • Ankle sprain
  • Plantar warts
  • Plantar fibroma
  • Diabetic foot complications

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    Frequently asked questions

     

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