Side step up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Side step up )

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Name of exercise  AROM knee step up/down lateral complete
Other names of exercise Side step up
Description of exercise Side step up exercise is a lower body strengthening exercise that targets the glutes, quadriceps, and hamstrings. To perform this exercise, you will need a step or a sturdy elevated surface. Start by standing next to the step with your feet hip-width apart. Step onto the step with one foot, pushing through your heel to lift your body up. Bring the other foot up to meet the first foot on the step. Step down with the second foot, followed by the first foot. Repeat this movement for the desired number of repetitions, then switch sides. This exercise can be modified by adding weights or increasing the height of the step for a greater challenge.
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 next to step.
  • Step up with involved leg.
  • Step back down leading with uninvolved leg.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Quadriceps, Hamstring, Inner Thigh, Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction, Adduction
    Type of Action Abduction, Elevation, Flexion, Plantarflexion

    Benefits of exercise

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

  • Increased leg strength
  • Improved balance and stability
  • Targets multiple muscle groups
  • Can be modified for different fitness levels
  • Enhances coordination
  • Can be done with or without equipment
  • Helps prevent knee and hip injuries
  • Increases cardiovascular endurance
  • Can be incorporated into a full body workout
  • Can be done anywhere, anytime

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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 side step up exercise is generally a safe and effective exercise for most people. However, there are certain situations where it may be best to avoid this exercise. Firstly, if you have a history of knee or hip injuries, it is important to consult with a healthcare professional before attempting this exercise. The repetitive stepping motion may put additional strain on these joints and could potentially worsen any existing injuries. Additionally, if you experience any pain or discomfort while performing the side step up, it is best to stop and seek guidance from a professional. This could be a sign of an underlying issue that needs to be addressed before continuing with the exercise. Pregnant women should also avoid this exercise, as it may put too much pressure on the abdominal muscles and pelvic floor. Lastly, if you have any balance or coordination issues, it may be best to avoid this exercise as it involves standing on one leg and could increase the risk of falls or injury. Overall, it is important to listen to your body and consult with a professional if you have any concerns before attempting the side step up exercise.

    • Precautions

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

  • Do not push off when stepping up. Hold ball of foot off ground to help discourage pushing off.

    • Helpful in Diseases

  • Knee pain
  • Osteoarthritis
  • Hip pain
  • Lower back pain
  • Ankle pain
  • Plantar fasciitis
  • IT band syndrome
  • Patellofemoral pain syndrome
  • ACL injuries
  • Meniscus injuries
  • Shin splints
  • Sciatica
  • Bursitis
  • Tendinitis

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    Frequently asked questions

     

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