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

( Elastic double ankle pull out )

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Name of exercise  Resist ankle ever bil w/elastic
Other names of exercise Elastic double ankle pull out
Description of exercise Elastic double ankle pull out exercise is a stretching exercise that targets the muscles in the ankles and calves. It involves using an elastic band or resistance band to provide resistance while performing the exercise. To do this exercise, one needs to sit on the floor with legs straight out in front and the elastic band looped around the balls of the feet. Then, pulling the band towards the body, the ankles are flexed and the toes are pointed away. This exercise helps to improve ankle flexibility, strengthen the muscles in the lower legs, and can also be beneficial for those with ankle injuries or tightness. It is a simple yet effective exercise for promoting mobility and preventing injuries in the ankles.
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 knees straight, calves supported, as shown.
  • Loop elastic around forefeet.
  • Pull forefeet outward 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 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
  • Enhanced balance
  • Increased ankle strength
  • Improved range of motion
  • Better foot stability
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Strengthened lower leg muscles
  • Improved posture
  • Increased overall mobility

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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 double ankle pull out exercise should be avoided if you have any current or previous injuries to your ankles, knees, or hips. It is also not recommended for individuals with chronic pain or inflammation in these areas. Additionally, if you are pregnant or have recently given birth, it is best to avoid this exercise as it puts strain on the pelvic floor muscles. If you experience dizziness or nausea during the exercise, it is important to stop immediately and seek medical attention. It is always best to consult with a healthcare professional before attempting any new exercise, especially if you have any pre-existing conditions or injuries.

    • Precautions

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

  • Do not allow legs to rotate.

    • Helpful in Diseases

  • Ankle sprains
  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Arthritis
  • Bursitis
  • Tendinitis
  • Flat feet
  • Metatarsalgia
  • Stress fractures

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    Frequently asked questions

     

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