Single toe rais on TG exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single toe rais on TG )

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Name of exercise  AROM ankle DF uni w/TG
Other names of exercise Single toe rais on TG
Description of exercise Single toe raise on TG exercise is a simple yet effective exercise that targets the calf muscles. To perform this exercise, stand on a flat surface with your feet hip-width apart and toes pointing forward. Slowly raise one foot off the ground, keeping your balance on the other foot. Then, lift your heel off the ground and raise your toes as high as you can, squeezing your calf muscles. Hold this position for a few seconds and then slowly lower your heel back to the ground. Repeat this movement for several repetitions before switching to the other foot. This exercise helps to strengthen and tone the calf muscles, improve balance, and can be modified for different fitness levels.
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
  • Lie on back.
  • Place heel of foot on upper foot plate as shown.
  • Move top of foot toward shin.
  • Return and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise Stabilization
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Strengthened calf muscles
  • Increased ankle mobility
  • Better posture
  • Enhanced coordination
  • Improved athletic performance
  • Reduced risk of ankle injuries
  • Increased foot and ankle stability
  • Improved overall lower body strength
  • Enhanced muscle definition in the calf area

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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

  • Single toe raises on TG exercises should be avoided if you have any pre-existing foot or ankle injuries. This exercise puts a lot of strain on the toes and can aggravate conditions such as plantar fasciitis, Achilles tendonitis, or stress fractures. It is also not recommended for those with balance issues or weak ankles, as it requires a stable base of support. Additionally, if you experience any pain or discomfort while performing this exercise, it is important to stop and consult with a medical professional. It is always important to listen to your body and modify or avoid exercises that may cause harm.

    • 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
  • Wear proper footwear with good grip
  • Keep your back straight and core engaged
  • Avoid locking your knees
  • Start with a low number of repetitions and gradually increase
  • Do not rush the movement, perform it slowly and controlled
  • Keep your balance by focusing on a fixed point
  • Do not overextend your toes
  • Avoid leaning forward or backward
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Flat feet
  • Metatarsalgia
  • Hallux valgus (bunions)
  • Hammer toes
  • Morton’s neuroma
  • Shin splints
  • Ankle instability
  • Metatarsal stress fractures

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    Frequently asked questions

     

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