However, running is not as simple as we thought. It is a whole-body physical exercise, if we don't notice some problems. Then physical injury is likely to occur, and the physical injury caused by running is generally difficult to recover and may become a lifelong hidden disease.
As one of the most stressed parts in running, ankle has always been a fragile part, and many people don't know the importance of ankle and how to protect it.
The importance of ankles In fact, many people like to protect their knees. Ankle is also one of the most stressed parts in our running. If ankle is injured, it will directly affect our running performance. At the same time, flexible ankles can help us alleviate the impact of falls, making us run more easily and with lighter steps.
So how to protect your ankles during running? In the process of running, we can often find some novice runners. Their feet are dead, their ankles hardly move, and they often hit the ground directly. This has a great impact on our ankles, and our knees will be hit harder.
Therefore, first of all, when you fall, you should move your ankle and make full use of its flexibility. This is a spring-like effect, which can reduce the impact when we fall.
At the same time, you must fully stretch before running, especially the ankle stretching, which must not be ignored. We can make a toe wrap, which can reduce the pressure on the ankle, improve the sensitivity of the ankle and prevent ankle sprain!
So, how can we improve ankle mobility? If our ankles are more mobile, our ankles are less likely to be injured.
massage
Massage is often overlooked by everyone. If we can fully massage our feet, we can improve the ankle mobility. First, fully massage the soles of the feet, and then massage the calves. Here we can buy a foam roller to help massage. Let our calves and feet move back and forth on the massage roller, which can improve the mobility of ankles.
Ankle encircling
In fact, there are many exercises that can improve the mobility of our ankles and make our ankles more and more flexible.
The first thing is to let our ankles move around our toes. We can take the toe as the axis, then let the sole rotate 360 degrees around the toe, and then turn in the opposite direction, so that the flexibility of the ankle can be improved very well.
In fact, this action can not only improve the flexibility of the ankle, but also strengthen the muscles of the calf. First, we stand on the ground, with one foot on the ground and the heel of the other foot touching the ground. At the same time, you can move your ankle up and down, which can not only improve the flexibility of your calf, but also strengthen the muscles in the front of your calf, so that your calf can get full exercise. As the related muscle group of ankle joint, calf muscle is the key to ensure the stability of ankle joint during exercise. The strength of the calf is strengthened, and the probability of ankle injury will be reduced accordingly.