Incline slide double heel raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Incline slide double heel raise )

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Name of exercise  AROM ankle PF bil toe bar w/TG
Other names of exercise Incline slide double heel raise
Description of exercise The incline slide double heel raise exercise is a lower body strengthening exercise that targets the calf muscles. It involves standing on an inclined surface, such as a step or a slanted board, with the heels hanging off the edge. From this position, the individual raises both heels off the ground, using the calf muscles to lift the body weight. This exercise can be made more challenging by holding onto weights or performing the movement on one leg at a time. It is an effective way to improve calf strength and stability, which can help with activities such as running, jumping, and walking. It can also be beneficial for preventing injuries and improving overall lower body strength.
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
  • Lie on back with balls of feet on toe bar as shown.
  • Push upward.
  • Return 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 Low
    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)

  • Strengthening of calf muscles
  • Improved balance and stability
  • Increased ankle mobility
  • Improved posture
  • Prevention of ankle injuries
  • Enhanced athletic performance
  • Improved walking and running mechanics
  • Increased lower body muscle endurance
  • Improved overall lower body strength
  • Can be done without equipment or in a limited space

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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 Incline slide double heel raise exercise should be avoided in the following situations:If you have any injury or pain in your feet, ankles, or calves, as this exercise puts pressure on these areas and can worsen the condition.
  • If you are pregnant, as your center of gravity is already shifted and this exercise can be challenging and potentially harmful.
  • If you have a history of knee or hip problems, as this exercise can put strain on these joints and aggravate any existing issues.
  • If you have high blood pressure or heart problems, as the incline position can increase blood pressure and put stress on your heart.
  • If you are a beginner or have not exercised in a while, as this exercise requires a certain level of strength and balance that may be difficult for beginners.
  • If you are recovering from a recent surgery or illness, as this exercise may be too strenuous for your body at this stage.
  • If you feel any discomfort or pain while performing the exercise, stop immediately and consult a doctor or physical therapist.

    • 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
  • Make sure the incline slide is stable and secure
  • Keep your feet shoulder-width apart
  • Engage your core muscles throughout the exercise
  • Keep your knees slightly bent to avoid strain on the joints
  • Do not arch your back or lean too far forward
  • Use a slow and controlled motion, avoid jerky movements
  • Keep your heels in contact with the slide at all times
  • Do not lock your knees at the top of the movement
  • Stop if you feel any pain or discomfort and consult a trainer or doctor.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Calf strain

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    Frequently asked questions

     

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