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

( Incline slide single heel raise )

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Name of exercise  AROM ankle PF toe bar w/TG
Other names of exercise Incline slide single heel raise
Description of exercise Incline slide single heel raise is a strengthening exercise that targets the calf muscles and helps improve balance and stability. To perform this exercise, stand on an incline board with your feet shoulder-width apart and your heels hanging off the edge. Slowly raise one heel off the ground while keeping your toes on the board, then lower it back down. Repeat this movement for several repetitions before switching to the other heel. The incline board adds an extra challenge to the exercise, making it more effective for building strength in the calves. This exercise can be modified by using a towel or paper plate instead of an incline board.
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 ball of foot of involved leg on toe bar, with other leg on slide 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 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)

  • Strengthening of calf muscles
  • Improved balance and stability
  • Increased ankle flexibility
  • Improved ankle mobility
  • Reduced risk of ankle injuries
  • Improved overall lower body strength
  • Improved athletic performance
  • Enhanced muscle definition in calves
  • Can be done with minimal equipment
  • Can be modified for different fitness levels

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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 single heel raise exercise should be avoided by individuals who have any pre-existing injuries or conditions that may be aggravated by this movement. This includes individuals with ankle, knee, or hip injuries, as well as those with chronic pain or instability in these areas. It is also not recommended for individuals with balance issues or those who are recovering from surgery on the lower extremities. Pregnant women and individuals with osteoporosis or other bone conditions should also avoid this exercise. If you experience any discomfort or pain while performing this exercise, it is important to stop immediately and consult with a healthcare professional.

    • 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 a stable and sturdy surface to perform the exercise
  • Keep your core engaged and maintain proper posture throughout the exercise
  • Start with a low incline and gradually increase the angle as you become comfortable
  • Place your hands on a support or hold onto a stable object for balance
  • Avoid locking your knees and keep them slightly bent
  • Do not lift your heels too high, as it can put strain on your ankles
  • Breathe properly and avoid holding your breath
  • Stop if you feel any pain or discomfort and consult a professional if needed
  • Cool down and stretch your calves after completing the exercise.

    • Helpful in Diseases

  • Achilles tendonitis
  • Plantar fasciitis
  • Heel spurs
  • Calf strain
  • Ankle sprain
  • Shin splints
  • Flat feet

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    Frequently asked questions

     

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