Methods to enhance ankle strength:
1. Step on the ball upright with one leg
Stand vertically, with one foot firmly on the ground and the other foot on the ball. , let the balls of your feet push the ball forward and backward. Not only can it strengthen the ankles, but it can also massage many acupuncture points on the soles of the feet.
Special note: You must hold or sit firmly before doing this exercise, and be sure not to fall.
2. Calf push-up
2. Calf push-up
Stand vertically and repeat the toe-stepping action. You can do this while brushing your teeth, talking on the phone, or after brushing.
3. Step forward/backward on tiptoes
Stand vertically, stand on tiptoes like a cat, move forward & backward, and perform all three forms: vertical/outward horoscope/inward horoscope.
4. Lift and rotate one leg
Stand vertically with one foot firmly on the ground, lift the other vertically and rotate by your side, keeping your upper body as still as possible.
5. Pointe to the ground
Stand vertically, with one foot firmly on the ground, and the other foot points to the ground in four directions, keeping good balance with both hands.
6. Stretch/hook your feet
Sit on the ground and support your upper body with your hands behind your back. Hook or stretch the soles of your feet and keep them still for 3-5 seconds before moving on to the next movement. Do this 10 times before starting the next movement. You can do it with one leg, or you can do it with both legs at the same time.
7. Internal/external ankle rotation
Sit on the ground and support your upper body with your hands behind your back. Keep your legs as still as possible and rotate your ankles inward or outward. You can do it with one leg, or you can do it with both legs at the same time.
8. Rice-shaped double-leg jump
Stand vertically, jump with both feet in 8 directions at the same time. Each jump must return to the center of the circle, and then jump in another direction. .
9. Rice-shaped single-leg jump
Stand vertically, with one foot at the center of the circle, and jump with the other foot in 8 directions, always keeping one leg on the ground.
Extended information:
Ankle treatment methods:
First of all, avoid continuing to bear weight or walk after the injury, and avoid having your companions massage the injured area.
You can use a bandage or wide tape to bandage and fix the affected ankle in a mild valgus position after 90 degree dorsiflexion, restrict walking, and send it to the hospital for treatment.
For those with mild symptoms, cold water or a cold towel can be used for external application and the affected limb can be elevated immediately after the injury. At this time, cold compress can constrict blood vessels, reduce local congestion, lower tissue temperature, and play a role in stopping bleeding, reducing swelling, and analgesic. Therefore, after an acute sprain, local cold compress should be applied, and the sooner the better. Elevating the affected limb can speed up the return of blood and lymph fluid and prevent blood from accumulating in the injured part of the blood vessel.
Cold compress method: Place a towel soaked in cold water on the injured area and replace it every 3 minutes or so. You can also put ice cubes in a plastic bag for external application, 20 to 30 minutes each time. In summer, tap water can be used for flushing. The flushing time is generally about 4 to 5 minutes and should not be too long.
If the ankle sprain has lasted for more than 24 hours, heat therapy should be used instead. At this time, hot compress can improve blood and lymph circulation, which is beneficial to the absorption of congestion and exudate in the injured area.
Hot compress method: Place a towel soaked in hot water or hot vinegar on the injured area, and replace it after 5 to 10 minutes when the towel no longer feels hot. Do it 1 to 2 times a day, and apply hot compress for about 30 minutes each time.
Joint sprains should be treated promptly. The principle is to immobilize and reduce swelling and blood stasis, so that the damaged tissue can be well repaired. If there is a lot of hemarthrosis, it should be removed in time under aseptic techniques to avoid subsequent intra-articular adhesions. Those with ligament rupture or avulsion fractures that affect joint stability require surgical reduction and repair to avoid repeated sprains, articular cartilage damage and traumatic arthritis.
Baidu Encyclopedia - Ankle
Ifeng.com - A complete guide to ankle sprain recovery