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

( Rolling foot )

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Name of exercise  AROM knee flx/ext uni sit w/dowel
Other names of exercise Rolling foot
Description of exercise Rolling foot exercise is a simple yet effective workout that helps to strengthen the muscles in the feet and ankles. It involves rolling a small ball, such as a tennis ball or golf ball, under the foot while standing or sitting. This exercise helps to improve balance, flexibility, and range of motion in the feet, as well as increase blood flow and relieve tension in the muscles. It can also be beneficial for those who suffer from foot pain or plantar fasciitis. Rolling foot exercise can easily be done at home and is a great way to keep the feet strong and healthy.
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 in chair.
  • Place foot on dowel as shown.
  • Roll foot forward and backward over dowel.

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    Video Tutorial

    https://www.youtube.com/watch?v=6-KYvJanans%26pp=ygUJI2JhbGxmb290

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion, Extenstion
    Type of Action Rotation, Dorsiflexion, Eversion, Flexion, Supination, Depression, Reposition, Plantarflexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved balance
  • Strengthened foot muscles
  • Increased flexibility
  • Improved circulation
  • Reduced foot pain
  • Improved posture
  • Enhanced athletic performance
  • Improved coordination
  • Reduced risk of injury
  • Improved overall foot health

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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

  • Rolling foot exercises should be avoided in cases of acute foot or ankle injuries, such as sprains or fractures, as they can aggravate the injury and delay healing. It is also not recommended for individuals with severe foot or ankle pain, as it can cause further discomfort. People with balance issues or neurological conditions should also avoid this exercise as it requires a certain level of coordination and control. Pregnant women, especially those in their third trimester, should avoid rolling foot exercises as the shifting weight and balance can be unsafe for both the mother and the baby. It is always best to consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing medical conditions.

    • Precautions

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

  • Wear comfortable and supportive footwear
  • Start with gentle and slow movements
  • Keep your back straight and core engaged
  • Avoid rolling over sensitive or injured areas
  • Do not force the movement or overexert yourself
  • Take breaks if you feel any pain or discomfort
  • Keep the surface you are rolling on clean and free of debris
  • Use a mat or towel for cushioning if needed
  • Stop if you experience any dizziness or lightheadedness
  • Consult a doctor if you have any pre-existing medical conditions.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Flat feet
  • Bunions
  • Arthritis
  • Diabetic neuropathy
  • Peripheral neuropathy
  • Hammer toes
  • Morton’s neuroma
  • Metatarsalgia
  • Foot and ankle injuries
  • Foot and ankle surgery recovery

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    Frequently asked questions

     

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