Longsitting tubing ankle pushdown exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Longsitting tubing ankle pushdown )

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Name of exercise  Resist ankle PF longsit w/elastic
Other names of exercise Longsitting tubing ankle pushdown
Description of exercise Longsitting tubing ankle pushdown exercise is a resistance training exercise that targets the muscles in the lower legs and feet. It involves sitting on the floor with legs extended straight out in front and looping a resistance band around the ball of the foot. The exercise is performed by pushing the toes down against the resistance of the band, engaging the muscles in the calves and ankles. This exercise can help improve ankle stability, strengthen the muscles in the lower legs, and increase range of motion in the ankles. It is commonly used in rehabilitation programs for ankle injuries and can also be beneficial for athletes looking to improve their lower leg strength and flexibility.
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
  • Sit on floor or couch with legs in front.
  • Hold elastic in hands.
  • Attach other end of elastic to involved forefoot.
  • Push foot forward.
  • Slowly return 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 Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved ankle mobility
  • Strengthened calf muscles
  • Increased lower leg stability
  • Improved balance and coordination
  • Enhanced foot and ankle strength
  • Reduced risk of ankle injuries
  • Improved overall lower body strength
  • Increased range of motion in ankle joints
  • Improved posture and alignment
  • Increased blood flow and circulation in lower legs

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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

  • Longsitting tubing ankle pushdown exercise should be avoided when the person has any existing ankle or foot injuries or conditions such as sprains, strains, fractures, or plantar fasciitis. It should also be avoided if the person experiences pain or discomfort during the exercise. Additionally, individuals with balance or stability issues should avoid this exercise as it requires a certain level of balance and coordination. Pregnant women or those with high blood pressure should also avoid this exercise as it may put too much strain on their bodies. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries.

    • 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
  • Keep your back straight and core engaged
  • Avoid locking your knees
  • Start with light resistance and gradually increase as needed
  • Keep your feet flat on the ground
  • Do not push down too quickly or forcefully
  • Use a controlled and smooth motion
  • Do not let your heels lift off the ground
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Ankle sprains
  • Achilles tendonitis
  • Plantar fasciitis
  • Shin splints
  • Stress fractures
  • Osteoarthritis
  • Rheumatoid arthritis
  • Gout
  • Tarsal tunnel syndrome
  • Peroneal tendonitis

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    Frequently asked questions

     

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