Seated toe raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Seated toe raise )

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Name of exercise  AROM ankle DF uni sit
Other names of exercise Seated toe raise
Description of exercise The seated toe raise exercise is a simple yet effective way to strengthen and tone the muscles in your calves. To perform this exercise, sit on a chair or bench with your feet flat on the ground and your knees bent at a 90-degree angle. Slowly lift your heels off the ground, keeping your toes firmly planted. Hold for a few seconds at the top, then lower your heels back down to the ground. This exercise can be done with or without weights for added resistance. It targets the gastrocnemius and soleus muscles, helping to improve balance, stability, and overall lower body strength.
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, feet flat on floor.
  • Raise involved foot up on heel of foot.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Plantarflexion, Elevation

    Benefits of exercise

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

  • Increased ankle strength
  • Improved balance
  • Strengthened calf muscles
  • Improved posture
  • Enhanced stability
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Increased flexibility
  • Improved circulation
  • Toned lower legs

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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 seated toe raise exercise should be avoided if you have any existing injuries or conditions that could be aggravated by this movement. This includes ankle or foot injuries, knee pain, or lower back problems. It is also not recommended for individuals with weak or unstable ankles, as this exercise puts a lot of strain on the ankle joints. Pregnant women should also avoid this exercise as it can put pressure on the abdominal muscles. If you experience any pain or discomfort while performing this exercise, it is best to stop and consult with a medical professional before continuing. Always listen to your body and modify or avoid any exercises that cause discomfort.

    • Precautions

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

  • Keep your back straight
  • Do not lock your knees
  • Engage your core muscles
  • Use a stable chair or bench for support
  • Start with light weights and gradually increase
  • Keep your feet shoulder-width apart
  • Avoid jerky movements
  • Control the movement and avoid swinging
  • Keep your heels on the ground at all times
  • Do not overextend your ankles

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Stress fractures
  • Metatarsalgia
  • Bunions
  • Hammer toes

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    Frequently asked questions

     

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