Heel lift machine exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel lift machine )

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Name of exercise  Resist ankle calf raises bil w/mach
Other names of exercise Heel lift machine
Description of exercise Heel lift machine exercise is a form of strength training that targets the calf muscles and Achilles tendon. It involves using a machine with a platform and a weighted bar to perform heel raises. The user stands on the platform with the balls of their feet and lifts their heels up and down, using the resistance of the weights to work the muscles. This exercise helps to improve calf strength, ankle stability, and overall lower body strength. It is often used in rehabilitation programs for ankle injuries and can also be beneficial for athletes looking to improve their jumping and running abilities.
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 at calf strengthening machine.
  • Place pad on top of knees.
  • Lift heels up as shown.
  • 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 __
    Body Position Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

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

  • Improved balance
  • Strengthened calf muscles
  • Increased ankle flexibility
  • Enhanced agility
  • Improved posture
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Increased muscle endurance
  • Improved coordination
  • Reduced risk of plantar fasciitis

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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

  • Heel lift machine exercises should be avoided if you have any pre-existing injuries or conditions in your feet, ankles, or lower legs. This includes conditions such as plantar fasciitis, Achilles tendonitis, stress fractures, or any recent surgeries in these areas. It is also not recommended to use a heel lift machine if you are pregnant, as it can put extra strain on your joints and ligaments. If you experience any pain or discomfort during the exercise, stop immediately and consult with a healthcare professional. Additionally, if you are new to this type of exercise, it is important to start slowly and gradually increase the intensity to avoid injury.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use proper form and technique
  • Start with a lower weight and gradually increase
  • Keep your core engaged throughout the exercise
  • Avoid locking your knees at the top of the movement
  • Do not let your heels drop too low at the bottom of the movement
  • Use a stable and secure machine
  • Do not rush through the exercise, maintain a slow and controlled movement
  • Listen to your body and stop if you experience any pain or discomfort
  • Consult a trainer or medical professional if you are new to the exercise or have any pre-existing injuries.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Heel spurs
  • Flat feet

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    Frequently asked questions

     

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