Fin ankle side to side exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Fin ankle side to side )

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Name of exercise  Resist ankle inv/ever in Pool w/fins
Other names of exercise Fin ankle side to side
Description of exercise Fin ankle side to side exercise is a simple yet effective workout that targets the muscles in the ankles and lower legs. To perform this exercise, one must stand with their feet shoulder-width apart and place a resistance band around their ankles. Keeping the feet flat on the ground, the individual must then move their ankles from side to side, creating tension in the resistance band. This movement engages the muscles in the ankles, improving their strength and stability. This exercise also helps to improve balance and coordination, making it beneficial for athletes and individuals recovering from ankle injuries. It can be easily modified to increase or decrease the intensity, making it suitable for people of all fitness levels. Regularly incorporating fin ankle side to side exercise into a workout routine can lead to stronger and more stable ankles, reducing the risk of injury.
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
  • Place fins on feet.
  • Sit on step in pool or on side of pool, knees bent.
  • Move ankles side to side.

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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 Supination, Pronation
    Type of Action Plantarflexion, Dorsiflexion, Eversion, Inversion

    Benefits of exercise

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

  • Improved ankle stability
  • Increased range of motion
  • Strengthened ankle muscles
  • Improved balance
  • Reduced risk of ankle injuries
  • Improved coordination
  • Increased ankle flexibility
  • Enhanced sports performance
  • Improved posture
  • Reduced 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

  • Fin ankle side to side exercise should be avoided if you have any existing ankle or foot injuries, such as sprains, strains, or fractures. It is also not recommended if you have any pain or discomfort in your ankles or feet, as this exercise can put additional strain on these areas. If you have any balance issues or difficulty standing, it is best to avoid this exercise as well. Additionally, pregnant women and individuals with high blood pressure should avoid this exercise as it can increase blood pressure and put strain on the abdominal muscles. If you are unsure about whether this exercise is suitable for you, it is best to consult with a healthcare professional before attempting it.

    • Precautions

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

  • Always swim with a partner for safety. Do not allow legs to rotate.

    • Helpful in Diseases

  • ankle sprains
  • plantar fasciitis
  • Achilles tendinitis
  • shin splints
  • osteoarthritis
  • rheumatoid arthritis
  • gout
  • diabetic neuropathy
  • peripheral artery disease
  • stroke
  • multiple sclerosis
  • Parkinson’s disease
  • muscular dystrophy
  • spinal cord injury
  • post-surgical recovery
  • fibromyalgia
  • chronic fatigue syndrome
  • lymphedema

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    Frequently asked questions

     

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