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

( Elastic ankle pull out )

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Name of exercise  Resist ankle ever uni sit w/elastic
Other names of exercise Elastic ankle pull out
Description of exercise Elastic ankle pull out exercise is a simple yet effective workout for strengthening the muscles in the ankle and lower leg. It involves using an elastic band or resistance band to create tension and resistance while performing ankle movements. To do this exercise, sit on a chair with your feet flat on the ground and the elastic band wrapped around your feet. Then, slowly pull your toes towards you, keeping your heel on the ground. Hold for a few seconds and then release. This exercise can help improve ankle stability, flexibility, and prevent injuries. It is also beneficial for athletes and individuals recovering from 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
  • Sit with knee straight, calf supported, as shown.
  • Attach elastic to secure object and loop around forefoot.
  • Pull forefoot outward against elastic.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Hip, Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Pronation
    Type of Action Plantarflexion, Dorsiflexion, Eversion, Inversion, Circumduction

    Benefits of exercise

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

  • Improved ankle mobility
  • Increased range of motion
  • Strengthened ankle muscles
  • Improved balance and stability
  • Reduced risk of ankle injuries
  • Enhanced athletic performance
  • Improved posture
  • Increased blood circulation
  • Reduced stiffness and tension in the ankles
  • Improved overall lower body flexibility

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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 Elastic ankle pull out exercise should be avoided if you have any pre-existing injuries or conditions affecting your ankles, such as sprains, strains, or arthritis. It is also not recommended for those with severe balance issues or vertigo, as it involves standing on one leg. Pregnant women should also avoid this exercise, as it can put strain on the abdominal muscles. If you experience any pain or discomfort while performing the exercise, stop immediately and consult a healthcare professional. Additionally, it is important to properly warm up and stretch before attempting this exercise to avoid any potential injuries.

    • 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 tendonitis
  • plantar fasciitis
  • ankle arthritis
  • ankle impingement
  • ankle instability
  • ankle bursitis

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    Frequently asked questions

     

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