Single heel raise eccentrics exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single heel raise eccentrics )

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Name of exercise  AROM ankle DF uni (eccentric)
Other names of exercise Single heel raise eccentrics
Description of exercise Single heel raise exercise is a simple yet effective exercise that targets the calf muscles. To perform this exercise, stand on one foot with the other foot slightly behind and off the ground. Slowly raise your heel off the ground, lifting your body weight onto the ball of your foot. Hold this position for a few seconds, then slowly lower your heel back to the ground. Repeat for several repetitions before switching to the other foot. This exercise helps to strengthen and tone the calf muscles, improve balance and stability, and can also help to prevent injuries. It can be easily incorporated into any workout routine and can be modified for different fitness levels.
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
  • Place step in front of table.
  • Stand on step with one foot with ball of foot on step as shown.
  • Place hands on table.
  • Push body upward using arms until standing on ball of foot.
  • Release pressure from arms and lower heel slowly using calf muscles.
  • Repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved balance
  • Strengthened calf muscles
  • Increased ankle stability
  • Improved posture
  • Improved athletic performance
  • Reduced risk of ankle injuries
  • Improved coordination
  • Improved core strength
  • Improved flexibility
  • Improved blood circulation

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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 single heel raise exercise should be avoided if you have a history of ankle, foot, or calf injuries. It should also be avoided if you are experiencing pain or discomfort in these areas during the exercise. If you have any balance issues or difficulty standing on one leg, this exercise may not be appropriate for you. Additionally, if you have any medical conditions that affect your lower extremities, it is important to consult with a doctor before attempting this exercise. It is always best to listen to your body and avoid any exercises that may cause further injury or discomfort.

    • 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
  • Wear appropriate footwear for stability
  • Start with a low number of repetitions and gradually increase
  • Keep the back straight and engage the core muscles
  • Avoid locking the knees
  • Use a stable surface to hold onto for balance
  • Do not rush through the exercise, maintain a slow and controlled movement
  • Stop if you experience pain or discomfort
  • Breathe evenly throughout the exercise
  • Consult a doctor or physical therapist if you have any pre-existing injuries or conditions.

    • Helpful in Diseases

  • plantar fasciitis
  • Achilles tendonitis
  • calf strain
  • shin splints
  • ankle sprain

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    Frequently asked questions

     

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