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

( Ankle side to side )

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Name of exercise  AROM ankle uni inv/ever
Other names of exercise Ankle side to side
Description of exercise Ankle side to side exercise is a simple yet effective movement that helps to strengthen and stabilize the ankle joint. It involves standing with feet shoulder-width apart and then shifting your weight from one foot to the other, while keeping the toes pointed forward. This movement targets the muscles on the sides of the ankle, known as the peroneal muscles, which play a crucial role in maintaining balance and preventing ankle injuries. The exercise can be performed for a set number of repetitions or for a certain amount of time, and can be modified by adding resistance bands or performing it on an unstable surface for an added challenge. Regularly incorporating ankle side to side exercises into your workout routine can improve ankle strength, stability, and overall lower body function.
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 knee at 45 degrees as shown.
  • Move foot side to side as shown.

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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 Supination, Pronation
    Type of Action Eversion, Inversion, Plantarflexion, Dorsiflexion

    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
  • Enhanced balance
  • Reduced risk of ankle injuries
  • Improved coordination
  • Increased ankle flexibility
  • Improved sports performance
  • Improved posture
  • Improved overall lower body strength

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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 side to side exercises should be avoided if you are experiencing any pain or discomfort in your ankles, feet, or lower legs. These exercises can put strain on the ankle joint and surrounding muscles, which can worsen any existing injuries or conditions. It is also important to avoid these exercises if you have recently sprained or strained your ankle, as it needs time to heal and regain strength before engaging in more strenuous movements. Additionally, if you have any balance issues or are prone to falls, it is best to avoid these exercises as they require good balance and stability. If you are unsure about whether you should do ankle side to side exercises, consult with a healthcare professional for personalized advice.

    • Precautions

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

  • Be sure your knee does not move or rotate, insure motion occurs at ankle.

    • Helpful in Diseases

  • Ankle sprains
  • Osteoarthritis
  • Rheumatoid arthritis
  • Plantar fasciitis

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    Frequently asked questions

     

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