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

( Elastic ankle pull inward )

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Name of exercise  Resist ankle inv longsit w/elastic
Other names of exercise Elastic ankle pull inward
Description of exercise Elastic ankle pull inward exercise is a simple and effective exercise that targets the muscles in the inner part of the ankle and foot. To perform this exercise, you will need an elastic band or resistance band. Start by sitting on a chair with your feet flat on the ground and the band wrapped around the ball of your foot. Slowly pull your foot inwards, keeping your heel on the ground, until you feel a stretch in the inner part of your ankle. Hold for a few seconds, then release and repeat for a few repetitions. This exercise helps to strengthen the muscles in the inner ankle, improving stability and reducing the risk of ankle injuries.
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 inward 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 __
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Supination
    Type of Action Dorsiflexion, Eversion, Plantarflexion

    Benefits of exercise

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

  • Improved balance
  • Strengthened ankle muscles
  • Increased flexibility
  • Reduced risk of ankle sprains
  • Improved ankle stability
  • Enhanced sports performance
  • Improved posture
  • Better range of motion
  • Improved coordination
  • Decreased risk of falls

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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 inward exercise should be avoided if you have any existing ankle injuries or conditions such as sprains, strains, or fractures. It is also not recommended for individuals with chronic ankle instability or those who have recently undergone ankle surgery. Pregnant women and individuals with balance issues should also avoid this exercise as it may increase the risk of falling. If you experience any pain or discomfort while performing the exercise, stop immediately and consult a healthcare professional. It is important to listen to your body and not push through any pain or discomfort as it could worsen your condition. Always consult with a doctor or physical therapist before starting any new exercise routine.

    • 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 proper form and technique
  • Start with light resistance and gradually increase as strength improves
  • Avoid jerky or sudden movements
  • Do not overstretch the ankle joint
  • Stop if you experience any pain or discomfort
  • Keep the ankle stable and avoid excessive rotation
  • Breathe evenly throughout the exercise
  • Do not hold your breath
  • Consult a professional if you have any existing ankle injuries or conditions

    • Helpful in Diseases

  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendinitis
  • Ankle instability
  • Osteoarthritis
  • Rheumatoid arthritis
  • Gout
  • Bursitis
  • Tarsal tunnel syndrome
  • Posterior tibial tendon dysfunction
  • Sever’s disease
  • Cuboid syndrome

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    Frequently asked questions

     

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