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

( Ball ankle composite rolls )

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Name of exercise  AROM ankle PF/DF/inv/ever w/ball
Other names of exercise Ball ankle composite rolls
Description of exercise Ball ankle composite rolls exercise is a low-impact strengthening exercise that targets the muscles in the ankles and feet. It involves using a small exercise ball to roll the feet and ankles in different directions, providing a gentle and controlled range of motion. This exercise helps to improve balance, stability, and flexibility in the ankles, which can be beneficial for athletes or individuals recovering from ankle injuries. It also helps to strengthen the muscles in the feet and ankles, which can help prevent future injuries. The ball ankle composite rolls exercise can be easily modified for different fitness levels and can be done at home or in a gym setting.
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 front to back, then side to side, keeping knee stationary.
  • Repeat.

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    Video Tutorial

    https://m.youtube.com/watch?v=g-iXYapbuqk%26t=0s

     

    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 Flextion, Extenstion, Supination, Pronation
    Type of Action Dorsiflexion, Eversion, Plantarflexion, Inversion, 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
  • Improved proprioception
  • Reduced risk of ankle sprains
  • Improved range of motion in ankle joint
  • Increased ankle flexibility
  • Improved coordination
  • Improved overall lower body strength
  • Reduced risk of falls

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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 composite rolls are a popular exercise for strengthening the muscles in the ankles and improving balance and stability. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have recently suffered an ankle injury or have any current ankle pain, it is important to consult with a healthcare professional before attempting this exercise. The rolling motion of the ball can put strain on the ankle joint and exacerbate any existing injuries.Additionally, if you have any history of ankle instability or chronic ankle sprains, it may be best to avoid this exercise as it can increase the risk of further injury.Lastly, if you have any balance or coordination issues, it is important to start with simpler exercises and gradually work your way up to the ball ankle composite rolls to avoid falls or accidents.In summary, it is important to use caution and consult with a healthcare professional before attempting Ball ankle composite rolls, especially if you have any ankle injuries, instability, or balance issues.

    • 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 non-slippery surface to perform the exercise
  • Keep the ball and ankle rolls controlled and slow
  • Do not force the movement beyond your range of motion
  • Keep your core engaged and maintain proper posture
  • Avoid any jerky or sudden movements
  • Do not put too much pressure on the ball or ankle
  • Breathe properly and consistently throughout the exercise
  • Stop immediately if you experience any pain or discomfort
  • Consult a doctor or physical therapist before attempting the exercise if you have any existing injuries or medical conditions.

    • Helpful in Diseases

  • ankle sprains
  • Achilles tendonitis
  • plantar fasciitis
  • shin splints
  • flat feet
  • metatarsalgia
  • bunions
  • hammer toes
  • arthritis
  • gout
  • neuropathy
  • peripheral vascular disease
  • diabetic foot ulcers
  • Charcot-Marie-Tooth disease
  • multiple sclerosis
  • Parkinson’s disease
  • stroke
  • traumatic brain injury
  • cerebral palsy
  • muscular dystrophy
  • spinal cord injury
  • post-polio syndrome
  • osteoporosis
  • fibromyalgia

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    Frequently asked questions

     

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