Rapid Soleus heel raise on step exercise : How to do, Benefits, Side Effects, Uses, Precautions

Rapid Soleus heel raise on step : How to do, Benefits, Side Effects, Uses, Precautions ( Rapid Soleus heel raise on step )

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Name of exercise  AROM ankle PF uni rapid (soleus)
Other names of exercise Rapid Soleus heel raise on step
Description of exercise The Rapid Soleus heel raise on step exercise is a lower body exercise that targets the calf muscles, specifically the soleus muscle. It involves standing on a step with the heels hanging off the edge and quickly raising and lowering the heels in a rapid motion. This exercise can be done with body weight or holding onto weights for added resistance. It helps to improve calf strength, stability, and balance, making it beneficial for athletes and those looking to improve their lower body strength. It can also be used as a warm-up or a finishing exercise in a lower body workout routine.
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
  • Stand on step on one leg.
  • Place ball of foot of other leg on edge of step, keeping the knee slightly bent.
  • Lower heel toward floor slowly.
  • Quickly and forcefully raise up on to ball of foot, keeping knee bent.
  • Lower slowly and repeat.
  • Repeat with other leg.

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    Video Tutorial

    EX3853/YTB/Link

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

    EX3853/T1(ME/1)

  • Stronger calf muscles
  • Improved balance
  • Increased ankle stability
  • Enhanced athletic performance
  • Reduced risk of ankle injuries
  • Improved posture
  • Better lower body coordination
  • Increased range of motion in ankles
  • Improved muscle endurance
  • Better 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

  • The Rapid Soleus heel raise on step exercise should be avoided when an individual has any pre-existing injuries or conditions in their feet, ankles, or lower legs. This exercise puts a significant amount of strain on these areas and can exacerbate existing issues. It should also be avoided if an individual is experiencing any pain or discomfort during the exercise. This could be a sign of an underlying injury or overuse of the muscles. Additionally, individuals with balance issues or weakness in their lower body should avoid this exercise as it requires a certain level of stability and strength. It is always important to consult with a medical professional before starting any new exercise routine, especially if you have any concerns or pre-existing conditions.

    • 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 step or platform
  • Maintain proper balance and posture throughout the exercise
  • Start with a lower step height and gradually increase as you become comfortable
  • Avoid bouncing or jerky movements
  • Keep your feet parallel and toes pointing forward
  • Engage your core muscles for stability
  • Do not lock your knees at the top of the movement
  • Use a slow and controlled pace
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Calf muscle strain
  • Shin splints
  • Patellar tendinitis
  • Osteoarthritis of the knee
  • Ankle sprain
  • Metatarsalgia
  • Flat feet
  • Posterior tibial tendon dysfunction
  • Sever’s disease
  • Stress fractures
  • Compartment syndrome

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    EX3853/FAQ/1

     

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