Isolator side ankle lifts exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isolator side ankle lifts )

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Name of exercise  Resist ankle ever w/Ankle Isolator
Other names of exercise Isolator side ankle lifts
Description of exercise Isolator side ankle lifts are a simple yet effective exercise that targets the muscles in the ankle and lower leg. To perform this exercise, stand with your feet shoulder-width apart and place one foot on a step or elevated surface. Keeping your weight on the other foot, slowly lift your heel off the ground as high as you can, then lower it back down. This movement isolates the muscles in the ankle and calf, helping to improve strength and stability. It can also be done with a resistance band for added difficulty. Isolator side ankle lifts are great for athletes, as well as anyone looking to improve their balance and prevent ankle injuries.
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
  • Secure Ankle Isolator on right foot.
  • Lie on left side on firm bed with foot extending off edge.
  • Move foot up and down.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Pronation
    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 ankle strength
  • Better balance
  • Injury prevention
  • Improved posture
  • Increased flexibility
  • Strengthened lower leg muscles
  • Improved coordination
  • Enhanced athletic performance
  • Improved overall lower body strength

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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

  • Isolator side ankle lifts are a great exercise for strengthening the muscles in the ankles and improving balance. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any existing ankle injuries or pain, it is important to consult with a healthcare professional before attempting this exercise. It may aggravate your injury and cause further damage.Additionally, if you have any balance issues or are prone to falling, it is best to avoid this exercise as it requires a certain level of balance and stability.Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles and pelvic floor.Lastly, if you are new to exercising or have not done any ankle strengthening exercises before, it is important to start with simpler exercises and gradually work your way up to the isolator side ankle lifts 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
  • Wear proper footwear with good grip
  • Keep the ankle stable and avoid excessive movement
  • Do not put too much pressure on the isolator
  • Keep the body in a straight line
  • Engage the core muscles to maintain balance
  • Do not hold your breath while performing the exercise
  • Start with low resistance and gradually increase as you get comfortable
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional trainer before attempting the exercise.

    • Helpful in Diseases

  • ankle pain
  • arthritis
  • plantar fasciitis
  • sprained ankle
  • ankle instability
  • foot drop
  • Achilles tendonitis
  • shin splints
  • calf strain

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    Frequently asked questions

     

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