Toe down exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Toe down )

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Name of exercise  AROM ankle PF w/toe flx sitting
Other names of exercise Toe down
Description of exercise Toe down exercise is a simple yet effective movement that involves pointing your toes downward while standing or sitting. It helps strengthen the muscles in your feet and ankles, improving balance and stability. To perform this exercise, start by sitting or standing with your feet flat on the ground. Then, slowly lift your toes off the ground, keeping your heels firmly planted. Hold this position for a few seconds before lowering your toes back down. You can also add resistance by using a towel or resistance band around your toes. This exercise can be done daily to improve foot and ankle strength, which can benefit activities such as walking, running, and dancing.
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 in chair.
  • Slide foot forward a few inches, keeping heel on floor.
  • Next, curl toes downward and relax toes.
  • Slide foot forward a few more inches and bend toes again.
  • Continue this sequence until you can no longer keep heel on floor.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise AROM
    Body Position Sitting
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Dorsiflexion, Plantarflexion

    Benefits of exercise

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

  • Improved balance and stability
  • Increased ankle flexibility
  • Strengthened calf muscles
  • Improved foot and ankle strength
  • Better posture
  • Enhanced athletic performance
  • Reduced risk of ankle injuries
  • Improved circulation in the feet and legs
  • Increased range of motion in the ankles
  • Can be done anywhere, anytime without equipment

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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

  • Toe down exercises should be avoided if you have any pre-existing foot or ankle injuries, such as a sprain or fracture. These exercises put pressure on the toes and can exacerbate the injury, leading to further pain and discomfort. Additionally, if you have any conditions that affect your balance or stability, such as vertigo or neuropathy, toe down exercises may not be safe for you as they require a certain level of coordination. It is important to consult with a doctor or physical therapist before attempting these exercises to ensure they are appropriate for your individual situation. If you experience any pain or discomfort while performing toe down exercises, stop immediately and seek medical advice.

    • Precautions

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

  • Wear proper footwear
  • Start with a warm-up
  • Do not overextend the toes
  • Keep a stable surface
  • Engage core muscles
  • Avoid locking knees
  • Breathe properly
  • Use slow and controlled movements
  • Stop if feeling pain or discomfort
  • Gradually increase intensity and duration

    • Helpful in Diseases

  • Arthritis
  • Plantar fasciitis
  • Bunions
  • Hammer toes
  • Metatarsalgia
  • Achilles tendonitis
  • Flat feet
  • Heel spurs
  • High arches
  • Overpronation
  • Supination
  • Chronic ankle instability
  • Shin splints
  • Morton’s neuroma
  • Tarsal tunnel syndrome

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    Frequently asked questions

     

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