Toe bounces exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Toe bounces )

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Name of exercise  AROM ankle PF (toe bounce)
Other names of exercise Toe bounces
Description of exercise Toe bounces are a simple, yet effective exercise that can be done to improve balance, coordination, and strength in the lower body. To perform this exercise, stand with your feet shoulder-width apart and slightly bend your knees. Begin by lifting your heels off the ground and bouncing on the balls of your feet. As you bounce, try to keep your body upright and your core engaged. You can vary the intensity by bouncing higher or faster. This exercise targets the calves, ankles, and feet, and can also help to improve ankle stability and prevent injuries. It can be done as a warm-up or incorporated into a cardio or strength training routine.
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 or chest deep water.
  • Begin with legs together and arms at sides.
  • Bounce up and down by pushing off with the balls of your feet.
  • Land on the balls of your feet.

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    Video Tutorial

    https://www.youtube.com/watch?v=pQKeFu6QwzY%26pp=ygUJI2xlYXJudG9l

     

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

    Benefits of exercise

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

  • Improved balance
  • Increased ankle stability
  • Strengthened lower leg muscles
  • Improved foot and ankle flexibility
  • Improved coordination
  • Increased blood flow to the feet
  • Improved foot and ankle mobility
  • Improved athletic performance
  • Reduced risk of ankle injuries
  • Improved posture

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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

  • Toe bounces are a low-impact exercise that involves bouncing up and down on the balls of your feet. While this exercise can provide many benefits, there are certain situations when it should be avoided.Firstly, individuals with foot or ankle injuries should avoid toe bounces as it can put additional strain on these areas and worsen the injury. Additionally, those with balance issues or conditions such as osteoporosis should avoid this exercise as it can increase the risk of falls and fractures.Pregnant women should also avoid toe bounces as it can be too strenuous for their changing bodies. Lastly, if you experience any pain or discomfort while performing toe bounces, it is best to stop and consult a healthcare professional before continuing.

    • Precautions

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

  • For variation you can bounce across the width of a pool.

    • Helpful in Diseases

  • ankle pain
  • arthritis
  • plantar fasciitis
  • Achilles tendonitis
  • gout

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    Frequently asked questions

     

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