Elastic heel raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

Elastic heel raise : How to do, Benefits, Side Effects, Uses, Precautions ( Elastic heel raise )

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Name of exercise  Resist ankle PF closed chain w/elastic
Other names of exercise Elastic heel raise
Description of exercise The Elastic heel raise exercise is a simple yet effective way to strengthen and stretch the calf muscles. To perform this exercise, one needs an elastic band or resistance band. Start by standing with both feet flat on the ground and the elastic band wrapped around the balls of the feet. Slowly raise the heels off the ground, keeping the knees straight and engaging the calf muscles. Hold for a few seconds and then slowly lower the heels back to the ground. Repeat this movement for several repetitions. This exercise can help improve ankle stability, increase ankle flexibility, and prevent injuries in the lower leg.
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 in chair.
  • Loop elastic around knee and ball of foot as shown.
  • Lift heel, hold and lower.
  • Repeat.

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    Video Tutorial

    EX1617/YTB/Link

     

    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 Extenstion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

    EX1617/T1(ME/1)

  • Improved balance
  • Increased ankle stability
  • Strengthened calf muscles
  • Improved ankle flexibility
  • Reduced risk of ankle injuries
  • Improved posture
  • Increased calf muscle endurance
  • Improved athletic performance
  • Increased range of motion in ankles
  • 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

  • The elastic heel raise exercise should be avoided in certain situations to prevent further injury or discomfort. It is important to consult with a medical professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. Here are some situations where it may be best to avoid the elastic heel raise exercise:If you have a current or recent injury to your foot, ankle, or calf muscles.
  • If you are experiencing severe pain or discomfort in your foot, ankle, or calf.
  • If you have a chronic condition such as arthritis or osteoporosis.
  • If you have had recent surgery on your foot, ankle, or calf.
  • If you have any balance or coordination issues.
  • If you are pregnant or have recently given birth.
  • If you have any heart or respiratory conditions.
  • If you have any nerve damage or neuropathy in your feet.
  • If you have any skin conditions or open wounds on your feet.
  • If you are unsure about your ability to safely perform the exercise.

    • Precautions

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

  • Wear proper footwear
  • Warm up before starting the exercise
  • Keep your feet shoulder-width apart
  • Engage your core muscles
  • Use a stable surface for balance
  • Start with small repetitions and gradually increase
  • Avoid locking your knees
  • Keep your back straight
  • Don’t push yourself too hard
  • Stop if you feel any pain or discomfort

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Flat feet
  • Shin splints
  • Calf strain
  • Ankle sprains
  • Metatarsalgia
  • Stress fractures

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    EX1617/FAQ/1

     

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