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

( Single heel raise plus )

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Name of exercise  AROM ankle PF uni stand on step
Other names of exercise Single heel raise plus
Description of exercise Single heel raise plus exercise is a lower body strengthening exercise that primarily targets the calf muscles. To perform this exercise, stand with your feet hip-width apart and place your hands on a wall or chair for balance. Lift one foot off the ground and slowly raise your heel as high as you can, keeping your leg straight. Hold for a few seconds, then slowly lower your heel back down. Repeat for 10-15 repetitions before switching to the other leg. This exercise helps improve balance, stability, and strength in the calves, which can benefit daily activities and sports performance. It can also be modified by holding weights or performing on an elevated surface for an added 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 on step with involved foot, holding on to banister for balance.
  • Push up on ball of foot.
  • Return to start position 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 Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Increased calf muscle strength
  • Improved balance
  • Enhanced ankle stability
  • Better posture
  • Reduced risk of ankle sprains
  • Improved athletic performance
  • Increased bone density
  • Improved circulation
  • Reduced risk of Achilles tendon injuries
  • Improved overall lower body strength

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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

  • Single heel raise plus exercise should be avoided if you have any pre-existing injuries or conditions that may be aggravated by this exercise. This includes any issues with your ankles, calves, or feet. It is also important to avoid this exercise if you are experiencing any pain or discomfort while performing it. If you have recently had surgery on your lower extremities, it is best to consult with your doctor before attempting this exercise. Additionally, if you are pregnant or have any balance or stability issues, it is important to avoid this exercise as it may increase your risk of injury. Always listen to your body and consult with a medical professional if you are unsure about performing this exercise.

    • 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
  • Use proper form and technique
  • Engage core muscles to maintain balance
  • Start with a low number of repetitions and gradually increase
  • Do not push through pain or discomfort
  • Keep your back straight and avoid leaning forward
  • Use a stable surface for support if needed
  • Avoid locking the knees at the top of the movement
  • Breathe evenly and do not hold your breath
  • Stop immediately if you feel any sharp or unusual pain

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Calf strain
  • Ankle sprain
  • Shin splints
  • Metatarsalgia
  • Flat feet
  • Sever’s disease
  • Osteoarthritis
  • Posterior tibial tendon dysfunction

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    Frequently asked questions

     

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