Stretch ankle inv exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stretch ankle inv )

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Name of exercise  Stretch ankle inv
Other names of exercise Stretch ankle inv
Description of exercise Stretch ankle inv exercise is a simple yet effective exercise that involves stretching the muscles and tendons in the ankle and foot area. To perform this exercise, one must sit on the floor with legs extended in front and feet flexed. Then, gently point the toes towards the ceiling and hold for a few seconds before flexing the feet again. This exercise helps to improve flexibility, range of motion, and strength in the ankle joint. It is beneficial for athletes, dancers, and individuals recovering from ankle injuries. Regular practice of this exercise can also help prevent ankle pain and discomfort.
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
  • Position child so leg is supported and knee is straight.
  • Place on hand on leg for stability.
  • With other hand gently grasp their forefoot and move foot inward until a gentle stretch is felt.
  • Hold and repeat.
  • Repeat with other foot.

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    Video Tutorial

    https://m.youtube.com/watch?v=g-iXYapbuqk%26t=0s

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Supination
    Type of Action Plantarflexion, Eversion, Dorsiflexion

    Benefits of exercise

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

  • Improved ankle flexibility
  • Stronger ankle muscles
  • Reduced risk of ankle sprains
  • Increased range of motion
  • Improved balance and stability
  • Improved athletic performance
  • Reduced foot and ankle pain
  • Improved circulation in the lower leg
  • Reduced risk of plantar fasciitis
  • Improved overall lower body mobility

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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

  • Stretch ankle inversions should be avoided if you have any existing ankle injuries or pain, as this exercise can put strain on the ankle joint and exacerbate any existing issues. It is also important to avoid this exercise if you have any balance or stability issues, as it requires a certain level of coordination and control. Pregnant women should also avoid this exercise, as the hormone relaxin can make the ankle joint more vulnerable to injury. If you are recovering from a recent surgery or have any medical conditions that affect your ankles, it is best to consult with a healthcare professional before attempting this exercise.

    • Precautions

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

  • Wear proper footwear
  • Warm up before starting
  • Start slowly and gradually increase intensity
  • Do not overstretch
  • Avoid bouncing movements
  • Keep proper form and alignment
  • Stop if you feel pain or discomfort
  • Consult a professional if you have any previous injuries or conditions
  • Do not hold your breath
  • Cool down and stretch afterwards

    • Helpful in Diseases

  • arthritis
  • plantar fasciitis
  • Achilles tendonitis
  • sprained ankle
  • gout
  • bursitis
  • ligament strains
  • tendonitis
  • flat feet

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    Frequently asked questions

     

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