Sitting passive ankle in/out exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting passive ankle in/out )

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Name of exercise  PROM ankle inv/ever self
Other names of exercise Sitting passive ankle in/out
Description of exercise Sitting passive ankle in/out exercise is a simple and effective way to improve ankle flexibility and range of motion. It involves sitting in a comfortable position with legs extended in front and ankles relaxed. The exercise is performed by gently moving the ankle joint inwards and outwards, using the hand to provide resistance and support. This movement helps to stretch the muscles and ligaments around the ankle, promoting better circulation and reducing stiffness. It is a low-impact exercise that can be done by people of all ages and fitness levels, making it an ideal choice for those recovering from ankle injuries or looking to prevent them. Regular practice of this exercise can lead to stronger and more flexible ankles, improving overall balance and stability.
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 back and forth, 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 Supination, Pronation
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improved ankle mobility
  • Increased flexibility
  • Strengthened ankle muscles
  • Improved balance
  • Reduced risk of ankle injuries
  • Increased blood circulation
  • Improved range of motion
  • Improved posture
  • Improved overall lower body strength
  • Enhanced athletic performance

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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 in/out exercise should be avoided if you have any pain or discomfort in your ankle or foot. It is also not recommended if you have a recent injury or surgery on your ankle or foot. If you have any known conditions such as arthritis, osteoporosis, or neuropathy, it is important to consult with a healthcare professional before attempting this exercise. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise as it could increase your risk of falling. It is important to listen to your body and stop the exercise if you experience any pain 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 comfortable and supportive shoes.
  • Sit in a stable and comfortable chair.
  • Keep your back straight and shoulders relaxed.
  • Start with small and controlled movements.
  • Do not force your ankle to move beyond its range of motion.
  • Avoid any jerky or sudden movements.
  • Breathe deeply and evenly throughout the exercise.
  • Stop immediately if you experience any pain or discomfort.
  • Gradually increase the intensity and duration of the exercise over time.

    • Helpful in Diseases

  • stroke
  • cerebral palsy
  • traumatic brain injury

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    Frequently asked questions

     

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