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

( Stretch ankle PF )

View Report

–

Name of exercise  Stretch ankle PF
Other names of exercise Stretch ankle PF
Description of exercise Stretch ankle PF exercise is a simple yet effective exercise that targets the muscles in the back of your lower leg, specifically the calf muscles. To perform this exercise, start by sitting on the floor with your legs extended in front of you. Then, flex your toes towards your body, feeling a stretch in your calf muscles. Hold this position for 10-15 seconds, then release and relax. Repeat this stretch 2-3 times, gradually increasing the duration of the stretch as your muscles loosen up. This exercise helps improve flexibility and range of motion in the ankle joint, making it beneficial for athletes and individuals who want to prevent ankle injuries.
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 downward away from 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 Extenstion
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Increased flexibility
  • Improved range of motion
  • Reduced risk of injury
  • Strengthened ankle muscles
  • Improved balance and stability
  • Increased blood flow to ankle area
  • Improved posture
  • Reduced muscle tension and soreness
  • Enhanced athletic performance
  • Improved overall physical fitness

    •  

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

    When to avoid this exercise

  • The Stretch ankle PF exercise should be avoided if you have any existing foot or ankle injuries or conditions, such as plantar fasciitis, Achilles tendonitis, or ankle sprains. It is also not recommended if you have recently undergone foot or ankle surgery. If you experience any pain or discomfort while performing the exercise, stop immediately and consult a healthcare professional. Additionally, if you have any other medical conditions that may affect your ability to safely perform the exercise, it is best to avoid it. Always listen to your body and avoid any exercises that may aggravate or worsen your condition. It is important to consult with a healthcare professional before starting any new exercise routine.

    • Precautions

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

  • Wear comfortable and supportive footwear
  • Start with a gentle warm-up
  • Move slowly and avoid jerky movements
  • Do not force the stretch beyond your comfort level
  • Breathe deeply and evenly
  • Keep your back straight and shoulders relaxed
  • Do not lock your knees
  • Avoid overstretching or hyperextending the ankle
  • Consult a doctor if you have any pre-existing injuries or conditions
  • Stop if you experience any pain or discomfort.

    • Helpful in Diseases

  • Plantar Fasciitis
  • Achilles Tendinitis
  • Ankle Sprains
  • Heel Spurs

    •  

    Frequently asked questions

     

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

    View Report

    Related Content

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

    Previous articleStretch ankle DF exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleSquat and stand assist exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR