Arch prevention exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Arch prevention )

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Name of exercise  Arch prevention
Other names of exercise Arch prevention
Description of exercise Arch prevention exercises are a series of physical activities that are designed to strengthen the muscles in the feet and ankles, with the goal of preventing arch-related injuries. These exercises typically focus on improving the flexibility, stability, and strength of the arches, which are the curved structures on the bottom of the foot. Some common arch prevention exercises include toe curls, heel raises, and arch lifts. These exercises can be done at home or with the help of a physical therapist. Regularly performing arch prevention exercises can help to prevent conditions such as plantar fasciitis, flat feet, and other arch-related 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
  • To help reduce and prevent arching the following positions may help:
  • While child is sitting or lying, keep their head forward with the chin near the chest.
  • Gently move the shoulder blades forward.
  • Keep their knees slightly apart with the knees near the chest.
  • Softly press downward on the chest, using an open palm and gentle steady pressure.

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    Video Tutorial

     

    Body Part Neck, Chest, Lumbar
    Type of Muscles Cervical, Abdominal, Back
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Abduction, Eversion, Plantarflexion, Retraction, Depression, Circumduction

    Benefits of exercise

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

  • Stronger muscles
  • Improved posture
  • Increased flexibility
  • Better balance
  • Reduced risk of injury
  • Improved athletic performance
  • Increased core strength
  • Better coordination
  • Increased joint stability
  • Enhanced overall fitness

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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

  • Arch prevention exercises, also known as flat foot exercises, are typically used to strengthen the muscles in the feet and ankles and improve the arches of the feet. However, there are certain situations where these exercises should be avoided.Firstly, if you are experiencing pain or discomfort while performing the exercises, it is important to stop and consult with a medical professional. This could be a sign of an underlying injury or condition that needs to be addressed.Additionally, if you have a history of foot or ankle injuries, it is important to consult with a physical therapist or doctor before attempting arch prevention exercises. They can help determine if the exercises are appropriate for your specific condition and provide modifications if needed.Lastly, if you have any structural abnormalities in your feet, such as flat feet or high arches, it is important to consult with a medical professional before attempting these exercises. They can help determine the best course of action for your individual needs.

    • Precautions

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

  • Avoid sudden movements
  • Use proper form
  • Do not overstretch
  • Start with a warm-up
  • Listen to your body
  • Do not hold your breath
  • Do not force the movement
  • Use supportive equipment if needed
  • Stop if you feel pain
  • Consult a professional if you have any medical conditions

    • Helpful in Diseases

  • Arthritis
  • Back pain
  • Osteoporosis
  • Muscle strain
  • Joint pain

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    Frequently asked questions

     

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