DB single heel raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB single heel raise )

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Name of exercise  Resist ankle calf raises uni stand w/wt
Other names of exercise DB single heel raise
Description of exercise The DB single heel raise exercise is a strength training exercise that targets the calf muscles. It involves standing on one foot with a dumbbell in hand and lifting the heel off the ground, pushing up onto the toes. This movement engages the gastrocnemius and soleus muscles, which are responsible for ankle flexion and plantar flexion. The exercise can be performed with various weights and repetitions to increase muscle strength and endurance. It is beneficial for improving balance, stability, and overall lower leg strength. The DB single heel raise exercise is commonly used in rehabilitation programs for ankle injuries and is also a great addition to any lower body 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
  • Stand with feet shoulder distance apart.
  • Hold weights in hands.
  • Bend knee of one leg.
  • Lift up on ball of foot.
  • Return to start position and repeat.
  • Repeat sets with other leg.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Stronger calf muscles
  • Increased ankle stability
  • Better posture
  • Improved athletic performance
  • Reduced risk of ankle injuries
  • Improved blood circulation
  • Increased ankle flexibility
  • Improved bone health
  • Enhanced muscle coordination

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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 DB single heel raise exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes injuries to the ankle, knee, or hip joints, as well as any muscle strains or tears in the lower leg. Additionally, if you experience pain or discomfort while performing this exercise, it is important to stop and consult with a medical professional before continuing. Pregnant women should also avoid this exercise as it can put added strain on the pelvic floor muscles. It is always important to listen to your body and avoid any exercises that may cause harm or discomfort.

    • Precautions

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

  • Wear proper footwear
  • Warm up before starting the exercise
  • Keep your back straight
  • Engage your core muscles
  • Start with small repetitions
  • Avoid locking your knees
  • Use a stable surface for support
  • Keep your weight evenly distributed
  • Don’t rush the movement
  • Listen to your body and stop if you feel pain or discomfort

    • Helpful in Diseases

  • Achilles tendinitis
  • Ankle sprains
  • Calf strains
  • Plantar fasciitis
  • Shin splints

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    Frequently asked questions

     

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