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

( Toe raise )

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Name of exercise  AROM ankle DF bil stand
Other names of exercise Toe raise
Description of exercise Toe raise exercise is a simple yet effective exercise that targets the muscles in the calves and ankles. It involves standing with feet shoulder-width apart and slowly lifting the heels off the ground, rising onto the toes. The movement should be controlled and the heels should be lifted as high as possible before slowly lowering back down to the ground. This exercise can be performed with or without weights, making it suitable for people of all fitness levels. It helps to strengthen the calf muscles, improve ankle stability, and can also be beneficial for balance and posture. Regularly incorporating toe raises into your workout routine can help to build stronger and more defined calves.
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
  • Stand with both feet shoulder distance apart.
  • Raise up on heels.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise Geriatrics
    Type of Exercise AROM
    Body Position Standing
    Difficulty Level Low
    Direction of Exercise Flextion
    Type of Action Plantarflexion

    Benefits of exercise

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

  • Stronger calf muscles
  • Improved balance
  • Increased ankle stability
  • Better posture
  • Reduced risk of ankle injuries
  • Improved athletic performance
  • Increased range of motion
  • Better circulation
  • Toned calves
  • Improved overall lower body strength

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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 raise exercises should be avoided if you are experiencing any pain or discomfort in your feet, ankles, or calves. It is also important to avoid this exercise if you have any injuries or conditions that affect your lower body, such as plantar fasciitis, Achilles tendonitis, or shin splints. Additionally, if you have recently had surgery on your feet or lower legs, it is best to avoid this exercise until you have fully recovered. It is also important to avoid toe raise exercises if you are pregnant or have any balance issues, as this exercise can put strain on your lower body and increase your risk of falling. If you are unsure if toe raise exercises are safe for you, it is best to consult with a healthcare professional before attempting them.

    • 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
  • Use proper form and technique
  • Start with low intensity and gradually increase
  • Do not lock your knees
  • Avoid jerky movements
  • Keep your core engaged
  • Do not hold your breath
  • Wear proper footwear
  • Stop immediately if you feel any pain or discomfort
  • Consult a professional before starting the exercise.

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendonitis
  • Shin splints
  • Metatarsalgia

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    Frequently asked questions

     

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