Ankle joints are prone to injury because of the special structure of the ankle joint. The crus of the person has a thick one thin two parallel long bone, respectively call tibia, fibula. Two bottom joint bone formation "Ⅱ" form, just stuck in my ankle parts of the talus. The talus is roughly square, slightly narrower at the back than at the front. If the muscle strength is poor or the body has no time to adjust the balance, the foot will easily turn. Because the medial ligament is a few stronger than the lateral ligament, the lateral malleolus is longer and the blocking effect is larger, so the plantar is not easy to turn outwards and inward. Beyond a certain limit, the lateral ligament is pulled and ruptured.
How to protect our ankles through exercise so that we can avoid injuries
Variable speed jogging is a very effective way to protect ankles and increase ankle strength. Jogging is one of the sports that everyone knows better, and jogging does not require very strong ankle strength, but if we insist on running like this every day, as time increases, it will be a qualitative leap. Soon we will Can discover the benefits of jogging. Jogging not only helps increase the strength of the ankle, but also exercises the strength of other parts of the body. When the health index of any part of our body is improved, the index of ankle injury can be reduced to a certain extent.
2. Skipping rope
We are all very familiar with this sport that everyone has been playing since childhood. But did you know that skipping rope exercise can also improve ankle strength? It should be noted that skipping time should not be too long, otherwise it will cause varying degrees of damage to the knee. When skipping rope, pay attention to the height of the jump, not too high or too low, and not too fast. We need to use the strength of the ankle joint to rebound the body. If the strength of the ankle is too weak, then we will follow our own strength and try to avoid exceeding the capacity of the ankle.
3. Heel lift
When doing this exercise, we need to find a staircase a little higher than the ground, put the front foot on the stairs, and the back heel on the ground. The upper body is straightened, and then lift the whole body with the strength of the soles of the feet, and then slowly lower the body, bring the heels back to the ground, do a set of coherent movements, 15 sets, do 2 ~ 3 sets a day, you can follow Increase the amount of training appropriately for your physical condition.
4. Squat jump
First of all, we need to open the feet naturally, with the toes parallel, the arms swing back, do a kneeling and half-squatting motion, kick the toes quickly, the body naturally expands, the arms are up, the body is not bent, and it is in a stretched state. Kneeling has a cushioning effect. Repeat this action, 15 per group, 4 groups per day, you can quickly improve our ankle strength.
If through daily maintenance of the ankle, we can ensure our sports safety
1. Wear ankle protection equipment
We can wear a protective ankle that protects the ankle joint at ordinary times, which can effectively reduce the force exerted on the ankle during exercise and reduce the probability of ankle joint injury. And the ankle protection equipment fabric should be light and ventilated, so that the sweat emitted during exercise will evaporate faster and will not make us uncomfortable during exercise. Stop exercising immediately after an ankle joint is injured, and pay attention to protecting the injured part.
2. Pay attention to protect the third ankle
The ankle has three main parts, the first ankle, the second ankle and the third ankle. The first ankle is the first part, commonly known as "ankle", which is like a socks with exposed toes, very obvious. The second ankle is on the upper part of the base of the first ankle. The third-level ankle is more like a boot, and the protection is the best among the three. We choose according to our needs.