Isometric foot push exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric foot push )

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Name of exercise  Iso ankle PF
Other names of exercise Isometric foot push
Description of exercise Isometric foot push exercise is a type of strength training exercise that targets the muscles in the feet and lower legs. It involves pushing against an immovable object, such as a wall or a resistance band, in a static position. The goal of this exercise is to increase muscle strength and improve stability in the feet, which can help with balance and prevent injuries. It is also beneficial for athletes, dancers, and individuals with foot and ankle issues. Isometric foot push exercise can be done anywhere and does not require any equipment, making it a convenient and effective way to strengthen the feet and lower legs.
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 with leg straight as shown.
  • Loop towel around ball of foot.
  • Push against towel, not allowing foot to move, while keeping knee straight.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Increased strength in foot muscles
  • Improved balance and stability
  • Reduced risk of foot injuries
  • Improved foot and ankle mobility
  • Can be done anywhere with no equipment
  • Can be modified for different fitness levels
  • Can improve posture and alignment
  • Can help alleviate foot pain and discomfort
  • Can be incorporated into a full body workout
  • Can improve overall foot and ankle function

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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

  • Isometric foot push exercise should be avoided if you have any existing foot or ankle injuries, such as sprains or fractures. It is also not recommended for those with chronic foot conditions, such as plantar fasciitis or Achilles tendonitis. If you experience any pain or discomfort during the exercise, it is important to stop and consult a doctor before continuing. Additionally, pregnant women and individuals with high blood pressure or heart problems should avoid this exercise as it can put strain on the body. It is always important to listen to your body and only do exercises that are appropriate for your current physical condition.

    • 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
  • Keep your back straight and core engaged
  • Avoid locking your knees
  • Use a stable surface to push against
  • Do not hold your breath
  • Start with low intensity and gradually increase
  • Stop immediately if you experience any pain or discomfort
  • Keep your feet at hip-width apart
  • Do not overexert yourself
  • Consult a doctor before starting if you have any pre-existing medical conditions.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Flat feet
  • Ankle sprains
  • Shin splints
  • Metatarsalgia
  • Bunions
  • Hammer toes
  • Heel spurs

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    Frequently asked questions

     

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