Heel raises on slide board exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Heel raises on slide board )

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Name of exercise  AROM ankle PF bil w/TG
Other names of exercise Heel raises on slide board
Description of exercise Heel raises on slide board is a lower body exercise that targets the calf muscles. It involves standing on a slide board with one foot and raising the heel of the other foot off the ground. The sliding motion of the board adds an extra challenge to the exercise, as it requires stability and control. This exercise can be done for a specific number of repetitions or for a set amount of time. It is a great way to strengthen the calves, improve balance and coordination, and also engage the core muscles. It can be modified by adding weights or by performing the exercise on one leg at a time for an increased challenge.
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
  • Set level of slide board.
  • Place balls of feet on foot platform.
  • Lift up on balls of feet.
  • 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 Supine
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Improved ankle stability
  • Increased calf strength
  • Better balance
  • Enhanced athletic performance
  • Reduced risk of ankle injuries
  • Improved coordination
  • Increased range of motion
  • Strengthened lower body muscles
  • Improved posture
  • Increased agility

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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 raises on a slide board exercise can be a great way to strengthen the calves and improve balance and stability. However, there are certain situations where it would be best to avoid this exercise.Firstly, if you have any existing injuries or conditions in your ankles, knees, or hips, it is important to consult with a healthcare professional before attempting this exercise. They can advise you on whether it is safe for you to perform heel raises on a slide board.Additionally, if you are new to exercise or have limited experience with slide boards, it is important to start slowly and build up gradually. This exercise requires good balance and coordination, so it is important to have a solid foundation before attempting heel raises.If you experience any pain or discomfort while performing heel raises on a slide board, it is important to stop immediately and consult with a healthcare professional. This exercise should not be performed if it causes any pain or aggravates any existing injuries.In summary, it is important to use caution and consult with a healthcare professional before attempting heel raises on a slide board, especially if you have any injuries or limited experience with this exercise. Listen to your body and stop if you experience any pain or discomfort.

    • 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 comfortable range of motion
  • Avoid locking your knees
  • Keep your core engaged throughout the exercise
  • Use a slow and controlled movement
  • Avoid leaning too far forward or backward
  • Keep your feet parallel and evenly distribute weight
  • Do not overextend your ankles
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Plantar Fasciitis
  • Achilles Tendinitis
  • Ankle Sprains
  • Shin Splints
  • Calf Strains
  • Stress Fractures
  • Metatarsalgia

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    Frequently asked questions

     

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