Elastic tibial rotation exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic tibial rotation )

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Name of exercise  Resist knee tibial rotn stand w/elastic
Other names of exercise Elastic tibial rotation
Description of exercise Elastic tibial rotation exercise is a dynamic stretching exercise that targets the tibial muscles in the lower leg. It involves using an elastic band or resistance band to provide resistance while rotating the foot and ankle in different directions. This exercise helps to improve flexibility, strength, and mobility in the ankles, which can be beneficial for athletes and individuals recovering from injuries. It also helps to prevent common lower leg injuries, such as shin splints and ankle sprains. Elastic tibial rotation exercise can be easily modified to suit different fitness levels and can be done anywhere with minimal equipment. Regularly incorporating this exercise into a workout routine can lead to improved balance, stability, and overall lower leg function.
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 elastic to secure object at waist level.
  • Hold elastic in hands.
  • Stand on involved leg with knee slightly bent.
  • Gently twist inward.
  • Return to start position and repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=2l_H02yn8ZY%26t=230s

     

    Body Part Knee
    Type of Muscles Hamstring
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Rotation
    Type of Action Rotation

    Benefits of exercise

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

  • Improved balance
  • Increased flexibility
  • Enhanced coordination
  • Strengthened lower leg muscles
  • Improved knee stability
  • Reduced risk of injury
  • Improved sports performance
  • Increased range of motion
  • Improved posture
  • Improved overall lower body strength

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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

  • Elastic tibial rotation exercise should be avoided in certain situations to prevent injury or worsen existing conditions. These include:Acute injuries: If you have recently injured your knee or ankle, avoid this exercise as it may aggravate the injury and delay healing.
  • Severe pain: If you experience severe pain while performing this exercise, stop immediately and consult a healthcare professional.
  • Joint instability: If you have a history of joint instability or have recently undergone surgery, avoid this exercise as it may put too much strain on the joint.
  • Osteoarthritis: If you have osteoarthritis, this exercise may worsen the condition and cause pain and discomfort.
  • Pregnancy: Pregnant women should avoid this exercise as it may put too much strain on the joints and pelvic floor muscles.It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any underlying health conditions or injuries. They can provide personalized recommendations and modifications to ensure your safety and prevent any further damage.

    • 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 low resistance and gradually increase as tolerated
  • Do not force the movement beyond your comfort level
  • Avoid sudden or jerky movements
  • Keep your back straight and core engaged
  • Use a stable surface or equipment for support
  • Listen to your body and stop if you feel any pain or discomfort
  • Breathe evenly throughout the exercise
  • Consult a healthcare professional if you have any pre-existing injuries or medical conditions.

    • Helpful in Diseases

  • ACL (anterior cruciate ligament) injuries
  • Knee osteoarthritis
  • Meniscus tears
  • Patellofemoral pain syndrome
  • IT band syndrome
  • Patellar instability
  • Tibial plateau fractures
  • Tibial torsion
  • Shin splints
  • Iliotibial band syndrome (ITBS)

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    Frequently asked questions

     

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