Self assist ankle lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Self assist ankle lift )

View Report

–

Name of exercise  PROM quadpleg ankle DF
Other names of exercise Self assist ankle lift
Description of exercise Self assist ankle lift exercise is a simple yet effective way to strengthen and improve the flexibility of your ankles. To perform this exercise, sit in a comfortable position with your legs extended in front of you. Place a resistance band around the ball of your foot and hold onto the ends of the band with your hands. Slowly flex your foot towards your body, pulling against the resistance of the band. Hold for a few seconds, then release and repeat. This exercise can help improve ankle stability, prevent injuries, and increase range of motion. It is also beneficial for those recovering from ankle injuries or surgeries.
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
  • Begin in sitting position, left knee bent, out to side as shown.
  • Support left leg with left forearm.
  • Lean on left arm.
  • Place the back of your hand against the ball of foot and push toward shin by extending wrist.
  • Repeat with other leg.

    • –

    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise PROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Dorsiflexion, Plantarflexion, Eversion, Inversion, Circumduction

    Benefits of exercise

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

  • Increased ankle mobility
  • Improved balance
  • Strengthened ankle muscles
  • Prevention of ankle injuries
  • Improved athletic performance
  • Improved posture
  • Increased blood flow to ankles
  • Improved range of motion
  • Improved flexibility
  • Improved coordination

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Self assist ankle lift exercises should be avoided if you have any underlying medical conditions or injuries that could be aggravated by this exercise. It is also important to avoid this exercise if you experience severe pain or discomfort while performing it. Additionally, if you are pregnant, have balance issues, or are recovering from a recent surgery or injury, it is best to avoid this exercise. If you are unsure about whether this exercise is safe for you, it is always best to consult with a healthcare professional before attempting it. Remember to always listen to your body and stop if you experience any pain or discomfort during the exercise.

    • Precautions

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

  • If you have long hamstrings and can recover from a forward leaning position, ankle range of motion can be done with legs straight.

    • Helpful in Diseases

  • ankle sprain
  • Achilles tendonitis
  • plantar fasciitis
  • shin splints
  • ankle arthritis
  • ankle instability
  • ankle fractures
  • ankle impingement
  • peroneal tendonitis
  • tarsal tunnel syndrome

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleSelf assist leg lift 2 exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSelf assist knee bend exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR