Ankle 4 way exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ankle 4 way )

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Name of exercise  AROM ankle 4 way
Other names of exercise Ankle 4 way
Description of exercise Ankle 4 way exercise is a series of movements designed to improve the strength, flexibility, and stability of the ankle joint. It involves moving the ankle in four different directions: dorsiflexion (pointing the toes up), plantarflexion (pointing the toes down), inversion (turning the sole of the foot inward), and eversion (turning the sole of the foot outward). This exercise can be done either seated or standing, and can be modified to suit individual needs and abilities. It is commonly used in physical therapy and rehabilitation programs to help prevent ankle injuries, improve balance and coordination, and increase range of motion in the ankle joint. Regular practice of ankle 4 way exercise can also benefit athletes and individuals who engage in activities that require strong and stable ankles.
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 with leg supported as shown.
  • Move foot inward, then outward.
  • Move foot toward shin, then downward.
  • Repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion, Supination, Pronation
    Type of Action Dorsiflexion, Plantarflexion, Inversion, Eversion

    Benefits of exercise

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

  • Improved ankle stability
  • Increased range of motion
  • Strengthened ankle muscles
  • Improved balance and coordination
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Faster recovery from ankle injuries
  • Improved ankle flexibility
  • Enhanced overall lower body strength
  • Improved posture and body alignment

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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

  • Ankle 4 way exercises should be avoided in cases of acute ankle injury, severe pain, or instability. These exercises involve moving the ankle in all directions and can put strain on the injured or unstable ankle, causing further damage. It is important to consult with a healthcare professional before starting any exercise program, especially if you have a history of ankle injuries or chronic ankle instability. Additionally, if you experience any pain, discomfort, or swelling during the exercises, stop immediately and seek medical advice. It is also important to avoid these exercises if you have a fracture or any other serious injury to the ankle. It is always better to err on the side of caution and allow the ankle to heal properly before engaging in any strenuous exercises.

    • 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
  • Start with low intensity and gradually increase as tolerated
  • Stop immediately if you feel any pain or discomfort
  • Do not force the movement beyond your range of motion
  • Keep the ankle stable and avoid excessive movement
  • Use a chair or wall for support if needed
  • Do not perform the exercise on an unstable or slippery surface
  • Avoid sudden jerky movements
  • Consult a doctor or physical therapist if you have any previous ankle injuries or pain.

    • Helpful in Diseases

  • ankle sprains
  • ankle strains
  • ankle fractures
  • Achilles tendonitis
  • plantar fasciitis
  • osteoarthritis
  • rheumatoid arthritis

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    Frequently asked questions

     

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