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

( DB standing double heel raise )

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Name of exercise  Resist ankle calf raises bil stand w/wt
Other names of exercise DB standing double heel raise
Description of exercise The DB standing double heel raise exercise is a lower body exercise that targets the calves, specifically the gastrocnemius and soleus muscles. It involves standing on the edge of a step or platform with the heels hanging off, and then using dumbbells to add resistance. The movement consists of lifting the heels off the ground and then slowly lowering them back down. This exercise helps to strengthen and tone the calves, improve ankle stability, and can also be beneficial for athletes who need explosive power in their lower legs. It can be modified for beginners by using lighter weights or performing the exercise without weights.
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 weights in hands.
  • Feet placed shoulder distance apart.
  • Raise up on balls of feet.
  • 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 __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

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

  • Increased calf muscle strength
  • Improved balance and stability
  • Enhanced ankle mobility
  • Better posture
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Increased muscle definition in calves
  • Improved circulation in lower legs
  • Can be done with minimal equipment
  • Can be easily modified for different fitness levels

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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 standing double heel raise exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. This includes injuries to the ankles, knees, or hips, as well as any chronic pain or inflammation in these areas. It is also not recommended for individuals with balance issues or weakness in the lower body. Pregnant women should also avoid this exercise as it puts added strain on the pelvic area. If you experience any pain or discomfort during the exercise, it is important to stop and consult with a healthcare professional before continuing.

    • 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
  • Wear proper footwear with good support
  • Maintain proper form throughout the exercise
  • Start with a lower weight and gradually increase as strength improves
  • Avoid locking your knees during the exercise
  • Keep your core engaged and maintain a neutral spine
  • Do not rush through the exercise, focus on controlled movements
  • Do not bounce or jerk your body while performing the exercise
  • Avoid overexerting yourself and take breaks if needed
  • Listen to your body and stop if you feel any pain or discomfort.

    • Helpful in Diseases

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

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    Frequently asked questions

     

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