1. Warm-up exercise: Before any exercise, you must do enough warm-up activities, such as jogging, skipping rope or dynamic stretching, to improve joint flexibility and muscle blood circulation.
2. Choose the right sports shoes: Wearing the right sports shoes can provide good support for the ankle and reduce the risk of injury. Choose shoes specially designed for running, basketball, football and other sports to ensure that the shoes fit and are comfortable.
3. Strengthen ankle muscles: Strengthen the muscles around the ankle through exercise and improve joint stability. For example, you can try to do ankle hoop exercise, anti-blocking training and so on.
4. Gradually increase the intensity of exercise: avoid suddenly increasing the amount or intensity of exercise, so as not to bring excessive pressure to the ankle. Gradually improve the training intensity and time, so that the body can adapt to the new exercise load.
5. Pay attention to the ground: When exercising outdoors or on uneven ground, pay special attention to the situation under your feet to avoid spraining your ankle. Try to choose a flat and soft ground for exercise.
6. Do a good job of landing skills: the correct landing posture can reduce the impact on the ankle. Try to land with your feet first, then in the middle of your feet, and finally push the ground with your forefoot.
7. Proper rest: During exercise, give your ankle enough rest time to recover. If you feel pain or discomfort in your ankle, you should stop exercising immediately and seek professional advice.
Following the above suggestions can better protect the ankle and reduce the risk of injury during sports.