Ball ankle circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball ankle circles )

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Name of exercise  AROM ankle circum w/ball
Other names of exercise Ball ankle circles
Description of exercise Ball ankle circles is a simple and effective exercise that targets the muscles in the ankles, calves, and feet. It involves using a small exercise ball to perform circular motions with the ankles. To do the exercise, sit on the floor with your legs extended in front of you and place the ball under one foot. Slowly rotate your ankle in a circular motion, first in one direction and then in the opposite direction. This exercise helps to improve ankle mobility, strengthen the ankle muscles, and can also help with balance and stability. It is a great warm-up or cool-down exercise for any workout routine.
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
  • Remove shoe.
  • Sit in chair with foot on top of small ball.
  • Move foot in circles clockwise and counter clockwise, keeping knee stationary.
  • Repeat.

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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 Rotation
    Type of Action Flexion, Circumduction, Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved ankle mobility
  • Increased range of motion
  • Strengthened ankle muscles
  • Improved balance and stability
  • Enhanced coordination
  • Reduced risk of ankle injuries
  • Improved circulation in the ankle area
  • Increased flexibility in the ankle joint
  • Improved overall lower body strength
  • 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

  • Ball ankle circles exercise should be avoided if you have any current or previous injuries to your ankles, knees, or hips. It should also be avoided if you experience any pain or discomfort while performing the exercise. If you have any balance or coordination issues, it is best to avoid this exercise as it may increase your risk of falling. Additionally, if you are pregnant or have any medical conditions that may be affected by this exercise, it is important to consult with your doctor before attempting it. It is always better to err on the side of caution and choose a different exercise that is better suited for your individual needs and abilities.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a stable and appropriate sized ball
  • Start with small circles and gradually increase the size
  • Keep the movement controlled and smooth
  • Maintain proper posture and alignment
  • Do not push beyond your range of motion
  • Avoid any sudden or jerky movements
  • Consult a doctor if you have any ankle injuries or pain
  • Stop immediately if you feel any discomfort or pain
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • ankle pain
  • arthritis
  • sprained ankle
  • plantar fasciitis
  • achilles tendonitis
  • bursitis
  • gout
  • osteoarthritis
  • rheumatoid arthritis
  • diabetic neuropathy

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    Frequently asked questions

     

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