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

( Toe up )

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Name of exercise  AROM ankle DF w/toe ext sitting
Other names of exercise Toe up
Description of exercise Toe up exercise is a type of exercise that focuses on strengthening the muscles in the feet and toes. It involves lifting the toes off the ground and holding them in an elevated position for a few seconds before releasing. This exercise can be done while standing, sitting, or lying down and can be performed with or without resistance bands or weights. It helps improve balance, stability, and flexibility in the feet, which can benefit athletes and those with foot injuries or conditions. Toe up exercise can also help prevent foot pain and discomfort, and can be easily incorporated into a regular workout routine.
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 back a few inches, keeping heel on floor.
  • Next, lift toes and lower toes.
  • Slide foot back a few more inches and lift 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 Extenstion
    Type of Action Plantarflexion, Dorsiflexion, Eversion, Inversion, Circumduction

    Benefits of exercise

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

  • Improved balance
  • Strengthened foot muscles
  • Better posture
  • Increased flexibility
  • Improved circulation
  • Reduced risk of injury
  • Enhanced athletic performance
  • Improved range of motion
  • Better foot and ankle stability
  • Improved coordination

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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 up exercises should be avoided if you have any injuries or pain in your feet, ankles, or legs. This includes conditions such as plantar fasciitis, Achilles tendonitis, or stress fractures. It is also not recommended for individuals with balance issues or weak ankles, as this exercise can put strain on these areas and increase the risk of injury. Pregnant women, individuals with high blood pressure, or those with heart conditions should also avoid toe up exercises as they can cause a sudden increase in blood pressure and heart rate. If you experience any discomfort or pain during the exercise, stop immediately and consult with a healthcare professional.

    • 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
  • Maintain proper form
  • Avoid overstretching
  • Listen to your body
  • Breathe properly
  • Do not force the movement
  • Stop if you feel pain
  • Gradually increase intensity
  • Consult a professional if needed

    • Helpful in Diseases

  • Toe up exercise is helpful in Arthritis
  • Osteoporosis
  • Diabetes
  • Plantar fasciitis
  • Peripheral neuropathy
  • Circulation problems
  • Balance issues
  • Foot and ankle injuries

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    Frequently asked questions

     

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