Weighted ankle outside lift exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted ankle outside lift )

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Name of exercise  Resist ankle ever w/wt
Other names of exercise Weighted ankle outside lift
Description of exercise Weighted ankle outside lift is a strength training exercise that targets the muscles on the outside of the ankle and lower leg. It involves attaching a weight to the ankle and lifting the leg out to the side against the resistance. This exercise helps to improve ankle stability, balance, and prevent ankle injuries. It also strengthens the muscles that support the ankle, such as the peroneals, which can help to improve overall lower body strength and stability. It is commonly used in rehabilitation programs for ankle injuries and can also be beneficial for athletes who require strong and stable ankles for their sport.
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
  • Attach cuff weight around forefoot of involved ankle.
  • Lie on side opposite of involved ankle, as shown.
  • Raise foot upward.
  • Lower and repeat.

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    Video Tutorial

     

    Body Part Ankle & Foot
    Type of Muscles Calf or Foot
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Sidelying
    Difficulty Level Medium
    Direction of Exercise Pronation
    Type of Action Abduction, Eversion, Plantarflexion

    Benefits of exercise

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

  • Strengthens ankle muscles
  • Improves balance
  • Increases ankle stability
  • Tones leg muscles
  • Enhances coordination
  • Targets outer thigh muscles
  • Helps with weight loss
  • Can be done at home
  • Requires minimal equipment
  • Can be modified for different fitness levels

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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

  • Weighted ankle outside lift is an exercise that involves lifting your leg to the side while wearing ankle weights. While this exercise can be beneficial for strengthening the muscles in your hips and thighs, there are certain situations where it should be avoided.Firstly, if you have any existing injuries or pain in your hips, thighs, or ankles, it is best to avoid this exercise. The added weight can put extra strain on these areas and worsen your condition.Additionally, if you are pregnant or have recently given birth, it is not recommended to do this exercise as it can put pressure on your pelvic floor muscles.Lastly, if you are a beginner or have poor balance, it is important to start with lighter weights or avoid this exercise altogether to prevent any accidents or injuries.In summary, if you have any injuries, are pregnant, or have poor balance, it is best to avoid weighted ankle outside lift to prevent further harm. Always listen to your body and 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)

  • Do not allow leg to rotate.

    • Helpful in Diseases

  • Knee pain
  • Ankle injuries
  • Muscle imbalances
  • Arthritis
  • Plantar fasciitis

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    Frequently asked questions

     

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