Elastic assist heel slide 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Elastic assist heel slide 2 )

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Name of exercise  AAROM hip/knee flx (heel slide) w/elastic above
Other names of exercise Elastic assist heel slide 2
Description of exercise Elastic assist heel slide exercise is a low-impact stretching exercise that targets the muscles in the lower leg and foot. This exercise involves using an elastic band or resistance band to gently pull the foot towards the body, while sliding the heel along the ground. It helps to improve flexibility and range of motion in the ankle joint, as well as strengthen the muscles in the foot and lower leg. This exercise is often recommended for people recovering from injuries or surgeries involving the lower leg, as well as for those with conditions like plantar fasciitis or Achilles tendonitis. It can also be beneficial for athletes looking to improve their performance and prevent injuries. The elastic band provides assistance and support, making this exercise suitable for people of all fitness levels.
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 above.
  • Loop elastic around lower thigh.
  • Lie on back with legs straight.
  • Allow leg to relax and try to slide heel up to buttocks as possible.
  • Return to start position and repeat.

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    Video Tutorial

     

    Body Part Hip, Knee
    Type of Muscles Quadriceps , Hamstring
    Category of Exercise __
    Type of Exercise AAROM
    Body Position Supine
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Flexion, Plantarflexion, Abduction

    Benefits of exercise

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

  • Improved ankle flexibility
  • Increased range of motion
  • Strengthened calf muscles
  • Improved balance and stability
  • Reduced risk of ankle injuries
  • Increased blood flow to the lower leg
  • Improved overall lower body mobility
  • Can be done anywhere, anytime
  • Low impact exercise
  • Can be 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

  • Elastic assist heel slide exercise should be avoided if you have a recent injury or surgery to the hip, knee, or ankle. It should also be avoided if you have any pain or discomfort in these areas, as the exercise may worsen the condition. If you have a history of blood clots or are currently pregnant, it is important to consult with your doctor before attempting this exercise. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it involves sliding your heel along the ground. Finally, if you feel any sharp or intense pain during the exercise, stop immediately and consult with a healthcare professional.

    • Precautions

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

  • Consult a doctor or physical therapist before attempting the exercise.
  • Begin with a gentle warm-up to prepare the muscles.
  • Use a proper elastic band with appropriate resistance.
  • Keep the band securely in place on the foot and heel.
  • Maintain proper form and alignment throughout the exercise.
  • Avoid jerky or sudden movements.
  • Do not force the foot beyond a comfortable range of motion.
  • Stop if you experience pain or discomfort.
  • Gradually increase the intensity and duration of the exercise.
  • Always cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • plantar fasciitis
  • Achilles tendonitis
  • ankle sprains
  • osteoarthritis
  • rheumatoid arthritis
  • gout
  • bursitis
  • heel spurs
  • heel pain
  • foot injuries

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    Frequently asked questions

     

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