Elastic ankle pull exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic ankle pull )

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Name of exercise  Resist ankle ever longsit w/elastic
Other names of exercise Elastic ankle pull
Description of exercise Elastic ankle pull exercise is a simple yet effective workout that targets the muscles in the lower legs and ankles. It involves using an elastic band or resistance band to provide resistance as you pull your ankle towards your body, simulating the movement of walking. This exercise helps to strengthen the muscles in the calves, ankles, and feet, which can improve balance and stability. It also helps to increase flexibility and range of motion in the ankles, making it beneficial for athletes and those with ankle injuries. The elastic ankle pull exercise can be easily modified to suit different fitness levels and can be done anywhere with minimal equipment.
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
  • Attach elastic to secure object
  • Sit on floor with leg straight.
  • Attach elastic to forefoot.
  • Pull foot outward as shown.
  • Slowly return and 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 Resisted
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Pronation
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improved ankle flexibility
  • Stronger ankle muscles
  • Increased range of motion
  • Improved balance and stability
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Better posture
  • Improved circulation
  • Reduced joint pain
  • Improved overall lower body strength

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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

  • Elastic ankle pull exercise should be avoided if you have any current injuries or pain in your ankles, feet, or lower legs. It is also not recommended if you have recently had surgery on your lower extremities. If you have any chronic conditions such as arthritis or osteoporosis, it is important to consult with your doctor before attempting this exercise. Pregnant women should also avoid this exercise as it puts added strain on the ankles and feet. Additionally, if you experience any discomfort or pain while performing the exercise, stop immediately and consult with a healthcare professional. It is always important to listen to your body and avoid any exercises that may worsen an existing condition.

    • Precautions

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

  • Do not allow leg to rotate.

    • Helpful in Diseases

  • Sprained ankle
  • Achilles tendinitis
  • Plantar fasciitis
  • Ankle instability

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    Frequently asked questions

     

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