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

( Elastic ankle pull in )

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Name of exercise  Resist ankle inv w/elastic
Other names of exercise Elastic ankle pull in
Description of exercise Elastic ankle pull is a resistance exercise that targets the muscles in the lower leg, specifically the ankle and foot. It involves using an elastic band or tubing to provide resistance as the ankle is pulled in different directions. This exercise helps to strengthen the muscles in the ankle and foot, improving balance and stability. It can also help to prevent and rehabilitate ankle injuries, as well as improve overall athletic performance. To perform an elastic ankle pull, the band or tubing is wrapped around the foot and then pulled in various directions, such as up, down, and side to side, while maintaining proper form and control.
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
  • Sit with knee straight, calf supported, as shown.
  • Attach elastic to secure object and loop around forefoot.
  • Pull forefoot inward against elastic.
  • 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 Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Supination
    Type of Action Dorsiflexion, Eversion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved ankle flexibility
  • Reduced risk of ankle injuries
  • Increased range of motion
  • Strengthened ankle muscles
  • Improved balance and stability
  • Enhanced athletic performance
  • Reduced pain and stiffness in ankles
  • Improved circulation in ankles
  • Increased joint mobility
  • 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 pulls should be avoided in exercise if you have any pre-existing ankle injuries or instability. This exercise puts a lot of strain on the ankle joint and can exacerbate any existing issues. It is also not recommended for those with weak ankles or a history of ankle sprains. Additionally, if you experience any pain or discomfort during the exercise, it is important to stop and consult a healthcare professional before continuing. It is always important to listen to your body and modify or avoid 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)

  • Do not allow leg to rotate.

    • Helpful in Diseases

  • arthritis
  • plantar fasciitis
  • Achilles tendinitis
  • sprained ankle
  • gout
  • bursitis
  • tendinopathy

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    Frequently asked questions

     

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