Front ankle stretch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Front ankle stretch )

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Name of exercise  Stretch ankle PF stand
Other names of exercise Front ankle stretch
Description of exercise Front ankle stretch is a simple yet effective exercise that helps to improve flexibility and mobility in the ankle joint. To perform this exercise, stand facing a wall with your feet hip-width apart. Place your hands on the wall for support. Step one foot forward, keeping your heel on the ground and bending your knee slightly. Slowly lean your body forward, feeling a stretch in your front ankle. Hold for 15-20 seconds, then switch legs. This exercise helps to stretch the muscles and tendons in the front of the ankle, which can become tight from activities like running or wearing high heels. It can also help to prevent ankle injuries and improve balance 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 at wall.
  • Place top of involved foot down, toes pointed, as shown.
  • Slowly lower body until stretch is felt in front of foot.
  • Hold, relax and repeat.

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    Video Tutorial

    https://www.youtube.com/watch?v=BTaw75dSjMw%26pp=ygUOI2Fua2xld2VsbG5lc3M%253D

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improved flexibility
  • Increased range of motion
  • Reduced risk of injury
  • Stronger and more stable ankles
  • Improved balance and coordination
  • Increased blood flow to the ankles
  • Improved posture
  • Reduced foot and ankle pain
  • Improved athletic performance
  • 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

  • The front ankle stretch exercise should be avoided if you have any existing ankle injuries or pain. It is also not recommended for those with knee problems or instability, as it puts pressure on the knees. Pregnant women should also avoid this exercise as it can be uncomfortable and potentially harmful to the baby. If you have any chronic conditions such as arthritis, osteoporosis, or diabetes, it is best to consult with a doctor before attempting this exercise. Additionally, if you have recently had surgery on your ankle or foot, it is important to avoid this exercise until you have fully recovered and received clearance from your doctor.

    • 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
  • Start with slow and gentle movements
  • Do not overstretch or push beyond your limits
  • Keep your back straight and shoulders relaxed
  • Engage your core muscles for stability
  • Breathe deeply and evenly throughout the exercise
  • Avoid jerky or sudden movements
  • Gradually increase the range of motion
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional if you have any pre-existing injuries or medical conditions

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Metatarsalgia
  • Flat feet

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    Frequently asked questions

     

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