Single heel raise on slide board exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single heel raise on slide board )

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Name of exercise  AROM ankle PF uni w/TG
Other names of exercise Single heel raise on slide board
Description of exercise Single heel raise on slide board exercise is a lower body strengthening exercise that targets the calves and ankles. It involves standing on a slide board with one foot and raising the heel of the other foot off the ground. The sliding motion of the board adds an extra challenge to the exercise, as it requires stability and control. This exercise helps to improve balance, coordination, and ankle strength, which can be beneficial for athletes and individuals recovering from ankle injuries. It can also be modified to increase or decrease the difficulty level by adjusting the height of the heel raise or the resistance of the slide board.
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
  • Set level of slide board.
  • Place ball of one foot on foot platform.
  • Lift up on ball of foot.
  • Return to start position and 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 Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Increased ankle strength
  • Enhanced stability
  • Improved coordination
  • Increased calf muscle activation
  • Improved ankle mobility
  • Reduced risk of ankle injuries
  • Improved sports performance
  • Increased lower body power
  • 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 single heel raise on slide board exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. It is also not recommended for beginners or those who are new to using a slide board as it requires a certain level of balance and coordination. If you have any ankle, knee, or hip pain, it is best to avoid this exercise as it puts a lot of stress on these joints. Additionally, if you have any instability in your ankles or feet, it is important to avoid this exercise to prevent further injury. Always consult with a healthcare professional before attempting any new exercise, especially if you have any concerns about your physical ability.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Use a slide board that is stable and in good condition
  • Ensure proper form and technique before increasing intensity
  • Start with a low number of repetitions and gradually increase over time
  • Keep the core engaged and maintain balance throughout the exercise
  • Avoid locking the knees or overextending the ankles
  • Do not use excessive weight or resistance
  • Listen to your body and stop if you experience pain or discomfort
  • Consult a professional before attempting the exercise if you have any injuries or medical conditions
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • Achilles tendonitis
  • Plantar fasciitis
  • Ankle sprains
  • Shin splints
  • Patellar tendinitis
  • IT band syndrome
  • Posterior tibial tendon dysfunction

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    Frequently asked questions

     

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