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

( Heel lift on ball )

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Name of exercise  AROM ankle PF sit w/ball
Other names of exercise Heel lift on ball
Description of exercise Heel lift on ball exercise is a simple yet effective exercise that targets the calf muscles. It involves standing on the balls of your feet on a step or raised surface, and then slowly lowering your heels towards the ground. This movement helps to stretch and strengthen the calf muscles, which can improve balance, stability, and overall lower body strength. It can also be modified to target different areas of the calf by changing the position of the feet. This exercise is commonly used in physical therapy and fitness routines to improve ankle mobility and prevent injuries. It is a great addition to any lower body workout routine.
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 on ball.
  • Lean forward and place elbows on knees.
  • Lift heels up.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Increased ankle flexibility
  • Improved balance and stability
  • Strengthened calf muscles
  • Enhanced foot and ankle mobility
  • Reduced risk of ankle sprains
  • Improved coordination
  • Increased range of motion in the ankle joint
  • Improved overall lower body strength
  • Better posture and alignment
  • Improved athletic performance

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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 on ball exercise is a popular exercise that helps strengthen the muscles in the lower legs and feet. However, there are certain situations where this exercise should be avoided or modified.Firstly, individuals with a history of foot or ankle injuries should avoid this exercise as it can put excessive strain on the affected area and worsen the injury.Secondly, those with balance issues or weak ankles should avoid this exercise as it requires good balance and stability to perform safely.Additionally, pregnant women should avoid this exercise as it can put pressure on the pelvic area and cause discomfort.Lastly, if you experience pain or discomfort while performing this exercise, it is best to stop and consult with a healthcare professional before continuing.

    • Precautions

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

  • Maintain proper back posture.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Sever’s disease
  • Metatarsalgia
  • Ankle sprains
  • Heel spurs

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    Frequently asked questions

     

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