Sitting passive ankle circles exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting passive ankle circles )

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Name of exercise  PROM ankle circum self
Other names of exercise Sitting passive ankle circles
Description of exercise Sitting passive ankle circles exercise is a simple and low-impact exercise that can be done while sitting on a chair or couch. It involves rotating the ankles in a circular motion, which helps to improve ankle flexibility, strengthen the lower leg muscles, and improve circulation in the feet and ankles. To perform this exercise, sit with your feet flat on the ground and lift one foot off the floor. Then, slowly rotate the ankle in a circular motion, first in one direction and then in the other. Repeat this movement for a few minutes and then switch to the other foot. It is a great exercise for people of all ages and 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
  • Sit with leg crossed.
  • Hold heel with one hand, ball of foot with other.
  • Gently move foot in circles, clockwise and counterclockwise, through available range, as shown.

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    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 Rotation
    Type of Action Dorsiflexion, Plantarflexion, Circumduction

    Benefits of exercise

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

  • Improved ankle mobility
  • Increased blood flow
  • Reduced stiffness in ankles
  • Strengthened ankle muscles
  • Improved balance and stability
  • Reduced risk of ankle injuries
  • Improved range of motion in ankles
  • Improved flexibility in ankles
  • Reduced pain and discomfort in ankles
  • Improved overall lower body function

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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 sitting passive ankle circles exercise should be avoided if you have a history of ankle injuries or chronic ankle pain. It should also be avoided if you are currently experiencing acute pain or inflammation in your ankle joint. If you have any balance or coordination issues, it is best to avoid this exercise as well. Additionally, if you have a foot or ankle condition such as arthritis or plantar fasciitis, it is important to consult with a healthcare professional before attempting this exercise. Finally, if you experience any discomfort or pain while performing the exercise, stop immediately and seek medical advice.

    • Precautions

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

  • Start with gentle movements
  • Do not force the ankle to move beyond its range of motion
  • Keep the foot relaxed and avoid tensing the muscles
  • Breathe deeply and slowly throughout the exercise
  • Do not hold your breath while circling the ankle
  • Keep the movements slow and controlled
  • Avoid any jerky or sudden movements
  • Stop immediately if you feel any pain or discomfort
  • Consult a doctor if you have any existing ankle injuries or conditions
  • Do not continue the exercise if you experience dizziness or lightheadedness.

    • Helpful in Diseases

  • Arthritis
  • Plantar fasciitis
  • Achilles tendonitis
  • Ankle sprains
  • Gout
  • Osteoarthritis
  • Bursitis
  • Tarsal tunnel syndrome
  • Rheumatoid arthritis
  • Flat feet

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    Frequently asked questions

     

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