1, conventional treatment: According to the degree of ankle pain, the First Hospital will check the severity to avoid missing the best treatment time. It's not an alarmist. Without timely treatment, it is likely that the root cause will always accompany. I like basketball, too. I sprained my ankle playing basketball in high school. I struggled without medical treatment and examination. Later, it was found that the frequency of sprain was very high, and the ankle became an inertial sprain. Later, my family found out, and it took me more than a month to wrap my ankle like a pig's hoof. )
2. Ankle strength training: Whether in daily life or in competitive sports, strengthening ankle strength can effectively prevent injuries, recover after injuries, and even potentially improve sports performance. Ankle strength training can do lift heel training, hook training, eversion training and skipping rope through ankle strength;
3, push-ups variant:? Kneeling push-ups, those with moderate or weak strength can do kneeling push-ups; Moderate intensity can appropriately increase the load on the back (the load source can be downward pressure from others or a backpack with heavy objects)? Push-ups with one foot, with the injured foot in the air, stabilize the trunk, and control the other foot in the midline of the body: put the injured foot on the other foot, as shown in the figure below. These two methods can effectively relieve the pressure on the injured ankle and achieve the effect of push-ups.
Summary: the principle of fitness exercise, safety and health first, timely adjustment and treatment of pain; Second, the movement should be safe and reliable during the exercise to avoid the risk of injury; The third is to pursue the maximum effect of fitness. Physical health is the foundation of exercise, and how to achieve fitness effect without capital. ?