Elastic ankle turn out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic ankle turn out )

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Name of exercise  Resist ankle sup/pron w/elastic
Other names of exercise Elastic ankle turn out
Description of exercise Elastic ankle turn out exercise is a simple yet effective exercise that helps improve ankle mobility and strength. To perform this exercise, you will need an elastic band or resistance band. Start by sitting on the floor with your legs straight out in front of you. Place the elastic band around the balls of your feet and hold the ends of the band in each hand. Slowly turn your feet outwards, keeping the band taut. Hold this position for a few seconds, then return to the starting position. Repeat this movement for several reps. This exercise helps to stretch and strengthen the muscles in the ankles, promoting better balance and stability. It is also beneficial for dancers and athletes who need to have good ankle mobility for their activities.
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 with feet shoulder distance apart.
  • Elastic should be just above ankles.
  • Feet should start completely flat.
  • Try to raise the arches of the feet up and outward.
  • Keep the big toe in contact with the floor.
  • 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 Resisted
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Supination, Pronation
    Type of Action Eversion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved balance
  • Stronger ankle muscles
  • Increased ankle flexibility
  • Improved turnout in dance
  • Reduced risk of ankle injuries
  • Improved foot and ankle alignment
  • Better control and stability in movement
  • Improved coordination and body awareness
  • Increased range of motion in the ankles
  • 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 elastic ankle turn out exercise should be avoided in certain situations to prevent injury or exacerbation of existing conditions. These include:Recent ankle injury: If you have recently injured your ankle, it is important to avoid this exercise until it has fully healed to prevent further damage.
  • Chronic ankle instability: If you have a history of chronic ankle instability, this exercise may put too much stress on your ankle and increase the risk of re-injury.
  • Severe ankle pain: If you are experiencing severe pain in your ankle, it is best to avoid this exercise and consult a medical professional for proper treatment.
  • Ankle arthritis: If you have arthritis in your ankle, this exercise may aggravate the condition and cause more pain and discomfort.
  • Balance issues: If you have balance issues or difficulty standing on one leg, it is best to avoid this exercise as it requires good balance and stability.Overall, it is important to listen to your body and avoid the elastic ankle turn out exercise if it causes any discomfort or pain. Consult with a healthcare professional if you are unsure about whether this exercise is suitable for you.

    • Precautions

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

  • Wear proper footwear
  • Use a stable surface
  • Start with small movements
  • Avoid overstretching
  • Keep the ankle in a neutral position
  • Gradually increase intensity
  • Do not force the movement
  • Stop if you feel pain
  • Consult a professional if you have any injuries or concerns
  • Do not perform the exercise on uneven or slippery surfaces

    • Helpful in Diseases

  • Arthritis
  • Ankle sprain
  • Plantar fasciitis
  • Achilles tendinitis
  • Flat feet
  • Shin splints

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    Frequently asked questions

     

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