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

( Stretch ankle ever )

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Name of exercise  Stretch ankle ever
Other names of exercise Stretch ankle ever
Description of exercise Stretch ankle ever exercise is a simple and effective way to improve flexibility and mobility in the ankles. It involves sitting on the floor with your legs extended in front of you and using a resistance band or towel to wrap around your toes. Then, gently pull the band or towel towards you, flexing your ankles and feeling a stretch in the back of your legs and ankles. Hold the stretch for 10-15 seconds and then release. This exercise can help prevent ankle injuries, improve balance and stability, and increase range of motion in the ankles. It can be done as part of a warm-up or cool-down routine, or on its own as a daily stretch.
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 outward until a gentle stretch is felt.
  • Hold and repeat.
  • Repeat with other foot.

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    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 Pronation
    Type of Action Eversion, Plantarflexion

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Strengthened ankle muscles
  • Reduced risk of injury
  • Improved balance and stability
  • Enhanced athletic performance
  • Improved circulation in the ankles
  • Reduced stiffness and soreness
  • Improved posture
  • Better overall mobility

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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

  • It is important to avoid performing any stretch ankle exercises when you are experiencing pain or discomfort in the ankle area. This could be a sign of an injury or strain that needs to be properly evaluated and treated by a medical professional. Additionally, it is not recommended to perform stretch ankle exercises if you have a history of ankle injuries or instability, as this could further aggravate the issue. It is also important to avoid these exercises if you have any open wounds or infections on or around the ankle. Always consult with a healthcare professional before starting any new exercise routine, especially if you have any pre-existing conditions.

    • Precautions

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

  • Stretch should be gentle and slow.

    • Helpful in Diseases

  • Arthritis
  • Diabetes
  • Plantar fasciitis
  • Achilles tendinitis
  • Muscle strains
  • Sprains

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    Frequently asked questions

     

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