Pool ankle circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Pool ankle circles )

View Report

–

Name of exercise  AROM ankle circum (pool)
Other names of exercise Pool ankle circles
Description of exercise Pool ankle circles exercise is a low-impact exercise that can be done in a swimming pool. It involves moving the ankles in a circular motion while standing in waist-deep water. This exercise helps to improve ankle flexibility, strengthen the muscles in the lower legs, and increase blood flow to the ankles. It is especially beneficial for people with ankle injuries or those recovering from surgery, as the water provides a supportive and low-impact environment. To perform this exercise, one should stand in the pool with feet shoulder-width apart and then move the ankles in a circular motion, first clockwise and then counterclockwise. This exercise can also be done with the use of ankle weights for added resistance.
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 in waist deep water, holding onto ledge for support.
  • Lift left knee up to waist level, knee bent.
  • Rotate ankle in circles, clockwise and counter-clockwise.
  • Repeat with right ankle.

    • –

    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Circumduction, Rotation, Flexion, Extension, Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improves ankle flexibility
  • Strengthens ankle muscles
  • Increases ankle stability
  • Enhances balance and coordination
  • Helps prevent ankle injuries
  • Can be done in and out of the pool
  • Low-impact exercise for those with joint pain
  • Can be modified for different fitness levels
  • Targets multiple muscle groups in the lower leg
  • Can improve overall lower body strength and mobility

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Pool ankle circles exercise should be avoided if you have any current injuries or pain in your ankles or feet. It is also not recommended if you have a history of ankle or foot injuries, as this exercise can put strain on those areas. Additionally, if you have any balance issues or difficulty standing in water, it is best to avoid this exercise. Pregnant women should also avoid this exercise as it may put too much pressure on the abdomen. If you are unsure about whether this exercise is safe for you, it is best to consult with a doctor or physical therapist before attempting it.

    • Precautions

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

  • Start with a gentle warm-up before performing the exercise
  • Make sure the pool water is at a comfortable temperature
  • Use proper form and body alignment throughout the exercise
  • Avoid overexertion and stop if you feel any pain or discomfort
  • Keep your movements slow and controlled
  • Do not hold your breath while performing the circles
  • Gradually increase the size of the circles as you warm up
  • Keep your ankles relaxed and avoid tensing up
  • Do not perform the exercise if you have any injuries or medical conditions
  • Consult a professional if you are unsure about the correct technique.

    • Helpful in Diseases

  • ankle sprains
  • arthritis
  • plantar fasciitis
  • Achilles tendonitis
  • shin splints
  • tendinitis
  • bursitis
  • gout
  • diabetic neuropathy
  • peripheral artery disease
  • osteoporosis
  • flat feet
  • hammer toes
  • bunions
  • heel spurs
  • stress fractures
  • metatarsalgia

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleJogging punches exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleStanding breaststroke exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR