Stretch ankle DF exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Stretch ankle DF )

View Report

–

Name of exercise  Stretch ankle DF
Other names of exercise Stretch ankle DF
Description of exercise Stretch ankle DF (dorsiflexion) exercise is a simple yet effective way to improve the flexibility and range of motion in your ankles. It involves sitting on the floor with your legs extended in front of you and using a towel or resistance band to gently pull your toes towards your body, stretching the muscles in the front of your ankle. This exercise can help alleviate tightness and discomfort in the ankle joint, improve balance and stability, and prevent injuries. It is especially beneficial for athletes and those who spend a lot of time on their feet. Regularly incorporating this exercise into your routine can lead to stronger and more flexible ankles.
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
  • Position child so leg is supported and knee is straight.
  • Place on hand on leg for stability.
  • With other hand gently grasp their forefoot and move foot upward toward shin until a gentle stretch is felt.
  • Hold and repeat.
  • Repeat with other foot.

    • –

    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise Infant (Pedia)
    Type of Exercise __
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion
    Type of Action Dorsiflexion, Flexion, Extension

    Benefits of exercise

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

  • Improved range of motion
  • Increased flexibility
  • Enhanced balance and stability
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Increased blood flow to the ankle
  • Reduced stiffness and tension
  • Improved posture
  • Strengthened ankle muscles
  • Improved overall joint health

    •  

    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Stretch ankle DF exercises should be avoided if you have any current injuries or pain in your ankle or foot. It is also important to avoid these exercises if you have recently undergone surgery on your ankle or foot, as it could cause further damage or delay the healing process. If you have any underlying medical conditions such as arthritis or osteoporosis, it is important to consult with your doctor before attempting these exercises. Additionally, if you experience any discomfort or pain while performing these exercises, it is best to stop and seek medical advice. It is always important to listen to your body and avoid any exercises that may worsen your condition or cause injury.

    • 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
  • Consult a doctor before attempting the exercise if you have any ankle injuries or conditions
  • Use proper form and technique to avoid injury
  • Start with gentle stretches and gradually increase intensity
  • Do not force the stretch beyond your comfort level
  • Do not bounce or jerk while stretching
  • Keep your foot and ankle in a neutral position
  • Do not hold your breath while stretching
  • Stop immediately if you feel any pain or discomfort
  • Always listen to your body and stop if you feel any strain or discomfort.

    • Helpful in Diseases

  • ankle sprains
  • plantar fasciitis
  • flexor hallucis longus tendinitis
  • posterior tibial tendinitis
  • Achilles tendinitis
  • peroneal tendinitis
  • osteoarthritis
  • rheumatoid arthritis

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleStretch knee ext exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleStretch ankle PF exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR