Weighted toe lift up exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Weighted toe lift up )

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Name of exercise  Resist toe ext w/wt
Other names of exercise Weighted toe lift up
Description of exercise Weighted toe lift up exercise is a strength training exercise that targets the muscles in the calves and ankles. It involves standing with your feet shoulder-width apart and holding a weight (such as a dumbbell or kettlebell) in each hand. From this starting position, you lift your heels off the ground and rise up onto your toes, then slowly lower back down. The added weight makes this exercise more challenging and can help to increase muscle strength and endurance in the lower legs. It is also a great way to improve balance and stability. This exercise can be modified by using lighter or heavier weights, or by performing it on a step or elevated surface for an increased range of motion.
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 with foot flat on floor.
  • Place a bag of beans over toes.
  • Lift up the beans with your toes, keeping foot flat on floor.

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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 Sitting
    Difficulty Level Medium
    Direction of Exercise Extenstion
    Type of Action Dorsiflexion, Plantarflexion, Elevation

    Benefits of exercise

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

  • Strengthening of the calf muscles
  • Improved balance and stability
  • Increased ankle mobility
  • Enhanced sports performance
  • Better posture and alignment
  • Reduced risk of ankle injuries
  • Improved range of motion in the ankles
  • Increased muscle definition in the calves
  • Improved circulation in the lower legs
  • Helps with foot and ankle pain relief

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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 toe lift up exercises should be avoided in certain situations to prevent injury or discomfort. These include:If you have a previous injury or pain in your ankles, toes, or feet: Weighted toe lift up exercises can put additional strain on these areas and worsen existing injuries or pain.
  • If you have recently had foot or ankle surgery: These exercises can interfere with the healing process and delay recovery.
  • If you have balance or stability issues: Adding weights to this exercise can make it more challenging and increase the risk of falling.
  • If you are pregnant: Pregnant women should avoid any exercises that put excess pressure on the abdominal area, which can be caused by weighted toe lift ups.
  • If you have high blood pressure or heart problems: The strain of lifting weights can increase blood pressure and put added stress on the heart.It is always important to consult with a doctor or certified fitness professional before starting any new exercise routine, especially if you have any pre-existing conditions or injuries. They can provide guidance on modifications or alternative exercises that may be more suitable for your individual needs.

    • Precautions

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

  • Use proper form and technique
  • Start with a light weight
  • Gradually increase weight as strength improves
  • Keep feet shoulder-width apart
  • Engage core muscles
  • Avoid locking knees
  • Keep back straight
  • Do not lift weight too high
  • Use a stable surface for support
  • Do not hold breath while lifting

    • Helpful in Diseases

  • Plantar fasciitis
  • Achilles tendinitis
  • Flat feet
  • Metatarsalgia
  • Bunions
  • Hammer toes
  • Morton’s neuroma
  • Heel spurs

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    Frequently asked questions

     

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