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

( Ball side to side ankle rolls )

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Name of exercise  AROM ankle inv/ever w/ball
Other names of exercise Ball side to side ankle rolls
Description of exercise Ball side to side ankle rolls is a simple exercise that helps to improve ankle mobility and flexibility. To perform this exercise, you will need a small ball such as a tennis ball or a lacrosse ball. Begin by sitting on the floor with your legs extended in front of you. Place the ball under your right ankle and gently roll it from side to side, using your foot to control the movement. You can also add pressure by pressing down on the ball with your foot. Repeat on the left ankle. This exercise can help to alleviate tightness and discomfort in the ankles, making it a great addition to any stretching or warm-up 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 side to side, 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 Supination, Pronation
    Type of Action Plantarflexion, Dorsiflexion, Inversion, Eversion, Circumduction

    Benefits of exercise

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

  • Improved ankle flexibility
  • Strengthened ankle muscles
  • Increased range of motion
  • Enhanced balance and coordination
  • Improved ankle stability
  • Reduced risk of ankle injuries
  • Can be done anywhere, anytime
  • Can be modified for different fitness levels
  • Helps prevent ankle stiffness
  • Can be incorporated into a dynamic warm-up routine

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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 Ball side to side ankle rolls exercise should be avoided if you have any current ankle injuries or pain, as it could aggravate the existing condition. It is also not recommended for those with weak ankles or a history of ankle sprains, as it puts pressure on the ankle joints and could lead to further injury. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it involves standing on one leg and could increase the risk of falls. It is important to consult with a healthcare professional before attempting this exercise, especially if you have any underlying medical conditions or concerns.

    • 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 soft, stable ball
  • Keep your feet flat on the ground
  • Maintain a slow and controlled movement
  • Do not force the movement beyond your range of motion
  • Avoid excessive pressure on the ball
  • Keep your upper body still
  • Do not hold your breath
  • Stop if you experience any pain or discomfort
  • Consult a doctor if you have any pre-existing ankle or foot injuries or conditions.

    • Helpful in Diseases

  • arthritis
  • plantar fasciitis
  • sprained ankle
  • gout
  • bunions
  • Achilles tendonitis
  • tarsal tunnel syndrome
  • ankle impingement
  • peroneal tendonitis
  • flat feet

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    Frequently asked questions

     

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