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

( Ankle march )

View Report

–

Name of exercise  AROM ankle DF alt supine
Other names of exercise Ankle march
Description of exercise Ankle march exercise is a low-impact workout that targets the muscles in the lower legs and feet. It involves lifting one foot at a time while keeping the knee bent and the foot flexed, as if marching in place. This movement engages the calf muscles, shin muscles, and the muscles in the feet, helping to improve strength, balance, and flexibility. It is a great exercise for athletes, runners, and individuals recovering from lower leg injuries. Ankle march can be done standing or sitting, and can be modified to increase or decrease intensity. Regular practice of this exercise can also help prevent ankle and foot injuries.
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 knees bent.
  • Keeping heels on the floor, alternate raising and lowering toes as shown.

    • –

    Video Tutorial

    https://www.youtube.com/watch?v=mRcbXjQze7A%26pp=ygULI3ZpZGVvc2xpbms%253D

     

    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 Flextion, Extenstion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Strengthened ankle muscles
  • Increased ankle flexibility
  • Improved coordination
  • Improved circulation
  • Reduced risk of ankle injuries
  • Improved posture
  • Increased lower body strength
  • Improved athletic performance
  • Improved range of motion

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Ankle march exercise is a low-impact cardio exercise that involves lifting and lowering the feet while standing in place. It is generally safe for most people to perform, but there are certain situations when it should be avoided.Firstly, if you have any existing ankle or foot injuries, it is best to avoid this exercise as it can put strain on these areas and worsen the injury.Additionally, if you are pregnant or have recently given birth, it is important to consult with your doctor before performing this exercise as it may not be suitable for your current physical condition.People with balance issues or vertigo should also avoid this exercise as it involves standing on one leg at a time and may cause dizziness or loss of balance.Lastly, if you experience any pain or discomfort while performing the ankle march exercise, stop immediately and consult with a healthcare professional.

    • Precautions

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

  • This exercise may also be done with the knees straight.

    • Helpful in Diseases

  • Arthritis
  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Stress fractures
  • Sprained ankle
  • Ankle instability
  • Bursitis
  • Tendinitis
  • Gout
  • Metatarsalgia

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleAlternating dead bug exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleAlternating arm leg march exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR