Heel raise eccentrics exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel raise eccentrics )

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Name of exercise  AROM ankle DF bil (eccentric)
Other names of exercise Heel raise eccentrics
Description of exercise Heel raise eccentrics is an exercise that involves slowly lowering your heels from a raised position. This exercise is commonly used for strengthening the calf muscles and improving ankle stability. To perform this exercise, stand on a raised surface such as a step or a block with your heels hanging off the edge. Slowly raise your heels up as high as you can, then slowly lower them back down in a controlled manner. The eccentric phase of this exercise, where you are lowering your heels, is particularly effective for building strength and can help prevent injuries such as Achilles tendonitis. It is important to maintain proper form and control throughout the exercise to maximize its benefits.
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
  • Place step in front of table.
  • Stand on step with both feet with balls of feet on step as shown.
  • Place hands on table.
  • Push body upward using arms until standing on balls of feet.
  • Release pressure from arms and lower heels slowly using calf muscles.
  • Repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Plantarflexion, Elevation, Hyperextension

    Benefits of exercise

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

  • Increased calf muscle strength
  • Improved ankle stability
  • Reduced risk of ankle sprains
  • Improved balance
  • Increased range of motion in ankles
  • Improved athletic performance
  • Reduced risk of Achilles tendon injuries
  • Improved posture
  • Reduced risk of plantar fasciitis
  • 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

  • Heel raise eccentrics exercise should be avoided if you have any acute or chronic injuries to your foot, ankle, or calf muscles. It should also be avoided if you are experiencing severe pain, swelling, or inflammation in these areas. Additionally, if you have a history of Achilles tendonitis or other tendon injuries, it is best to avoid this exercise as it can put excessive strain on the tendons. If you have any balance or stability issues, it is recommended to avoid this exercise as well. It is important to consult with a healthcare professional before attempting this exercise if you have any concerns or doubts about your ability to perform it safely.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique throughout the exercise
  • Start with a low intensity and gradually increase as your muscles get used to the movement
  • Do not overextend your heels or ankles during the exercise
  • Keep your core engaged and maintain a stable posture
  • Avoid locking your knees or hyperextending them
  • Do not rush the movement, control the descent of your heels
  • Use a stable and sturdy surface to perform the exercise
  • If you experience any pain or discomfort, stop the exercise immediately
  • Consult with a professional or physical therapist if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • Achilles tendinopathy
  • Plantar fasciitis
  • Sever’s disease

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    Frequently asked questions

     

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