Isometric toe bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Isometric toe bend )

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Name of exercise  Iso foot intrinsics/toe flx
Other names of exercise Isometric toe bend
Description of exercise Isometric toe bend exercise is a simple yet effective workout that targets the muscles in the feet, ankles, and lower legs. This exercise involves bending the toes and holding the position for a few seconds, without moving the rest of the foot. It can be done while standing or sitting, making it a convenient exercise to do anytime, anywhere. Isometric toe bend helps improve flexibility, strength, and stability in the feet, which can be beneficial for activities such as running, jumping, and walking. It can also help prevent foot injuries and conditions like plantar fasciitis. Regularly incorporating this exercise into your workout routine can lead to stronger and healthier feet.
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 feet on book, toes off edge, as shown.
  • Bend toes down over edge of book and hold.
  • Relax and repeat.

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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 Flextion
    Type of Action Flexion, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved foot and toe strength
  • Increased flexibility in toes
  • Improved balance and stability
  • Reduced risk of foot and ankle injuries
  • Improved circulation in feet
  • Enhanced athletic performance
  • Increased range of motion in toes
  • Strengthened arches and foot muscles
  • Improved posture and alignment
  • Reduced foot pain and discomfort

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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 toe bend exercises should be avoided if you have any pre-existing foot or ankle injuries, such as a sprained ankle or plantar fasciitis. These exercises can put additional strain on the injured area and delay the healing process. It is also not recommended to perform isometric toe bend exercises if you have any conditions that affect your balance or coordination, as these exercises require a certain level of stability and control. If you experience any pain or discomfort while performing these exercises, it is important to stop immediately and consult with a healthcare professional. Additionally, pregnant women or individuals with high blood pressure should avoid isometric toe bend exercises, as they can increase blood pressure and strain the body.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Do Not Hold Breath.

    • Helpful in Diseases

  • Plantar fasciitis
  • Bunions
  • Hammer toes
  • Morton’s neuroma
  • Metatarsalgia
  • Claw toes
  • Hallux rigidus
  • Turf toe
  • Sesamoiditis
  • Tarsal tunnel syndrome
  • Achilles tendinitis

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    Frequently asked questions

     

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