Sitting passive ankle pull up/down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Sitting passive ankle pull up/down )

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Name of exercise  PROM ankle PF/DF self
Other names of exercise Sitting passive ankle pull up/down
Description of exercise The sitting passive ankle pull up/down exercise is a simple yet effective way to improve ankle strength and flexibility. This exercise involves sitting on a chair with your feet flat on the ground and your hands holding onto the chair for support. From this position, you slowly pull your toes up towards your shins, keeping your heels on the ground. This movement stretches the muscles in the front of your ankle and can help improve range of motion. Then, you push your toes down towards the ground, stretching the muscles in the back of your ankle. This exercise can be done passively, without using any muscle strength, making it a great option for those with limited mobility or recovering from injury.
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 up and down 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 Flextion, Extenstion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Increased ankle flexibility
  • Improved range of motion
  • Strengthened ankle muscles
  • Enhanced balance and stability
  • Reduced risk of ankle injuries
  • Improved posture
  • Increased blood flow to ankles
  • Improved ankle joint mobility
  • Can be done anywhere
  • Low-impact exercise for joints

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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 pull up/down exercise should be avoided if you have any pre-existing ankle injuries or pain. It is also not recommended for individuals with limited range of motion in their ankles or those who are recovering from ankle surgery. Additionally, if you experience any discomfort or pain while performing this exercise, it is important to stop and consult with a healthcare professional before continuing. It is also important to avoid this exercise if you have any other medical conditions that may be aggravated by ankle movements or if you are pregnant. Overall, it is best to consult with a healthcare professional before attempting this exercise to ensure it is safe for your individual circumstances.

    • Precautions

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

  • Use proper form and technique
  • Do not overextend the ankle
  • Start with a slow and controlled movement
  • Gradually increase the range of motion
  • Keep the foot and ankle relaxed
  • Avoid jerky or sudden movements
  • Do not force the ankle past its natural range of motion
  • Stop if you experience any pain or discomfort
  • Use a stable chair or surface for support
  • Consult a doctor or physical therapist if you have any pre-existing ankle injuries or conditions

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Ankle sprains
  • Shin splints
  • Osteoarthritis
  • Rheumatoid arthritis
  • Gout
  • Bursitis
  • Tendinopathy
  • Metatarsalgia

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    Frequently asked questions

     

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