Ankle wobble board circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ankle wobble board circles )

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Name of exercise  AROM ankle circum bil w/wobble board
Other names of exercise Ankle wobble board circles
Description of exercise Ankle wobble board circles exercise is a simple but effective exercise for improving ankle stability and balance. It involves standing on a wobble board with one foot and making small circular motions with the ankle. This exercise helps to strengthen the muscles and ligaments around the ankle joint, which can prevent injuries and improve overall ankle function. It also challenges the body’s proprioception, or sense of balance and body position, which is important for daily activities and sports performance. The difficulty of this exercise can be increased by using a smaller or more unstable wobble board. Ankle wobble board circles can be incorporated into a warm-up or rehabilitation routine for ankle 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
  • Stand with both feet far apart on wobble board.
  • Move front edge to floor and continue in a circular motion as shown.
  • Repeat the circular motion.

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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 Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion, Rotation, Supination, Pronation, Pronation
    Type of Action Rotation, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Increased ankle stability
  • Strengthened ankle muscles
  • Enhanced proprioception
  • Improved coordination
  • Reduced risk of ankle sprains
  • Improved ankle joint mobility
  • Increased ankle range of motion
  • Strengthened core muscles
  • Improved athletic performance

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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

  • The ankle wobble board circles exercise should be avoided if you have any current ankle injuries or pain, as it may aggravate the condition and cause further damage. It should also be avoided if you have any balance or coordination issues, as the wobble board can be unstable and increase the risk of falls. If you have recently had ankle surgery or are recovering from an ankle injury, it is best to consult with your doctor or physical therapist before attempting this exercise. Additionally, pregnant women or individuals with a history of vertigo or dizziness should avoid this exercise to prevent any potential harm.

    • Precautions

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

  • Use controlled movement and try not touch the sides of the board on the floor.

    • Helpful in Diseases

  • ankle sprain
  • osteoarthritis
  • plantar fasciitis
  • Achilles tendinitis
  • ankle instability

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    Frequently asked questions

     

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