Ankle circles on back exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ankle circles on back )

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Name of exercise  AROM ankle circum/PF/DF supine
Other names of exercise Ankle circles on back
Description of exercise Ankle circles on back is a simple yet effective exercise that targets the muscles in the lower legs and ankles. To perform this exercise, lie down on your back with your arms at your sides and your legs extended straight out in front of you. Point your toes and begin to make small circles with your feet, rotating your ankles in a circular motion. You can start with small circles and gradually increase the size of the circles as you become more comfortable with the movement. This exercise helps to improve ankle mobility, strengthen the muscles in the lower legs, and can also help to alleviate foot and ankle pain.
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 with hip and knee bent to 90 degrees as shown.
  • Move foot in circles clockwise.
  • Move foot in circles counterclockwise.
  • Point foot downward.
  • Pull foot back toward shin.
  • 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 Supine
    Difficulty Level Low
    Direction of Exercise Rotation
    Type of Action Circumduction, Rotation, Dorsiflexion, Plantarflexion, Eversion, Inversion

    Benefits of exercise

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

  • Increased ankle flexibility
  • Improved ankle joint mobility
  • Strengthened ankle muscles
  • Improved balance and stability
  • Reduced risk of ankle injuries
  • Improved circulation in ankles
  • Improved range of motion in ankles
  • Helps with foot and ankle pain
  • Can be done anywhere, anytime
  • Can be modified for different fitness levels

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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 circles on back exercise should be avoided if you have any preexisting ankle injuries or conditions, such as sprains, strains, or arthritis. It is also not recommended if you have lower back pain or issues with your spine, as the movement may put strain on these areas and worsen your condition. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it may be too strenuous for your body. If you experience any pain or discomfort while performing ankle circles on back exercise, it is important to stop immediately and consult with a healthcare professional before continuing.

    • Precautions

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

  • Move only the ankle, not the leg.

    • Helpful in Diseases

  • Arthritis
  • Plantar Fasciitis
  • Ankle Sprain
  • Achilles Tendonitis
  • Bursitis
  • Gout
  • Osteoporosis
  • Tendonitis
  • Muscle Strains
  • Muscle Spasms

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    Frequently asked questions

     

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