Assisted ankle push down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Assisted ankle push down )

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Name of exercise  AAROM ankle PF w/elastic
Other names of exercise Assisted ankle push down
Description of exercise Assisted ankle push down exercise is a strengthening exercise that targets the muscles in the lower leg, specifically the calves. It is typically performed using a resistance band or cable machine, with the band or cable attached to the foot. The exercise involves pushing the foot downwards against the resistance, working against gravity to strengthen the calf muscles. This exercise can be modified for different levels of difficulty by adjusting the resistance band or weight used. It is beneficial for improving ankle stability, balance, and overall lower leg strength. It can also help prevent injuries and improve athletic performance.
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 as shown, knee straight, calf supported.
  • Attach elastic to secure object and loop around forefoot.
  • Push foot away from shin, allowing elastic to assist.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Increased ankle mobility
  • Improved balance and stability
  • Strengthened ankle muscles
  • Reduced risk of ankle injuries
  • Improved range of motion
  • Enhanced proprioception
  • Improved overall lower body strength
  • Can be done with or without equipment
  • Can be easily modified for different fitness levels
  • Can be incorporated into a variety of workout routines

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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 assisted ankle push down exercise should be avoided if you have any existing ankle injuries or pain, as it could aggravate the condition and cause further damage. It should also be avoided if you have recently undergone ankle surgery or have a history of ankle instability. Additionally, if you are experiencing any swelling, inflammation, or discomfort in your ankles, it is best to avoid this exercise until the symptoms have subsided. It is important to listen to your body and not push through any pain or discomfort during this exercise, as it could lead to further injury. If you are unsure about whether this exercise is safe for you, consult with a healthcare professional before attempting it.

    • Precautions

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

  • Warm up before starting the exercise
  • Use proper form and technique
  • Start with a low resistance and gradually increase
  • Do not push down too hard or too fast
  • Keep your foot in a neutral position
  • Do not hold your breath
  • Avoid locking your knees
  • Stop if you experience any pain or discomfort
  • Use a stable surface to support your body weight
  • Consult a doctor or physical therapist before starting the exercise.

    • Helpful in Diseases

  • ankle sprains
  • plantar fasciitis
  • Achilles tendonitis
  • ankle arthritis
  • posterior tibial tendon dysfunction
  • peroneal tendonitis
  • tarsal tunnel syndrome
  • ankle impingement syndrome
  • ankle instability
  • ankle fractures
  • ankle bursitis

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    Frequently asked questions

     

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