Nice picture. You can't train or compete until your waist has fully recovered. You should do warm-up exercises before training and competition. Your body function is inertial, or you have a memory. The injured part is relatively easy to be injured for the second time. When you are injured for the third time and the fourth time, it becomes a habitual sprain. Ankle joint is the most prone to habitual sprain. I hope to protect my body during exercise.