What Is a Rolled Ankle?

Anatomically, the ankle (pinyin: jio huái), or ankle joint, is the part of the human foot connected to the leg, consisting of 7 metatarsals plus the metatarsal bones of the foot and the bones of the lower leg.

[jio huái]

Anatomically, the ankle (jio huái), or ankle joint, is the human foot and

There are four directions to prevent ankle sprains, one is shoes, the other is appropriate venue, the third is to stick or wear an ankle brace, and the fourth is exercise or training, as described below. Shoes refer to long-leg sneakers, especially sneakers that can wrap ankles, which of course can prevent ankle sprains. There are three common problems in practice. First, there are many players or golfers, basically

Most of our friends ignore the ankle when they care about their lower body. Do nt forget that it is also a member of the lower body.

Elderly people need the characteristics of simple and safe exercise. Recommended for seniors

Elderly sports

When moving the ankle, do the following:

Ankle up and down

Sit on a chair or bed with one foot on the ground and the other with a slightly straightened ankle. That is, press your toes down as much as possible when exhaling, and hook your toes as far as you can inhale. Breathing speed should not be too urgent, do 10 times on each foot (do not limit more).

Ankle rotation ankle

Lift your left foot and place it on the right thigh in the posture of crossing Erlang's legs. The standard is that the left toe can be easily held by the fingers of the right hand. Then hold the upper part of the left ankle with the left hand so that the ankle does not move, hold the forefoot of the left foot with the right hand and turn left

Rotate right each time 10 times, then change your right foot to do it.

Straight ankle

Sit on your knees with your back facing down and your upper body slowly leaning back to stretch the muscles at the front of the ankle as much as possible (the ankle is pulled sour at this moment). Keep this position for about 1 minute (or longer).

Ankle reinforcement ankle

Elderly people can stand on the steps or wooden boards, 1/3 of their toes touch the ground in front of them, and 2/3 of them stand in the air. In order to strengthen the ankle strength, you can lift your toes and lower them; lift them again and lower them a total of 10 times.

These movements are simple and easy to learn, and the position and strength are not as accurate as those required by Chinese medicine massage. As long as the ankle has a comfortable and slightly warm feeling, it can work. The elderly can choose to exercise their ankles regularly every morning and evening, long walks, or before going to bed or after waking up according to their own conditions, and they must stick to them for a long time.