This situation is the poor stability of the ankle joint. The so-called ankle sprain is caused by external force that causes the ankle to exceed its maximum range of motion and damage the muscles and ligaments around the joint. I suggest you strengthen ankle stability exercise at ordinary times. Walking more will cause greater friction and pressure on the soles of the feet, which will easily cause plantar fasciitis and will not help the stability of the ankle joint. You can walk the cobblestone road properly, and it is best to stand on the balance pad to train the stability of the ankle joint. You can exercise 3-4 times a week, probably once every other day. You don't need to practice every day, and each time it doesn't exceed 10 minutes.

Stand still and lift your heels?

Starting with a standing posture and two very simple little moves, we will learn from an early age. It should be noted that in addition to the premise heel, you should also lift the heel later, so as to exercise both the extensor and flexor muscles of the calf. You can stand on the steps or pedals when you lift your heels in the opposite direction. If you can't stand steadily, you can hold the support to balance it.

? Sit with your heels up?

What is the difference between sitting and standing? When standing on tiptoe, gastrocnemius muscle participates more and has a certain distance from ankle joint. While sitting posture lift heel stimulates soleus muscle more, and soleus muscle is closer to ankle joint, so it has stronger protection ability.

Ankle rotation

It is more convenient to start from the sitting position, and lift your legs slightly off the ground, leaving enough room for ankle rotation. Keep your legs stable and turn your ankles as far as possible, both counterclockwise and clockwise, which can exercise the toughness of your ankles.

Ballet pose?

The benefits of ballet standing posture are not only to exercise leg muscles, but also to effectively exercise the core. The heels are opposite, the toes are spread out and the feet are as straight as possible. Straighten your knees and tighten the inner leg muscles. Straighten your back and tighten your abdomen. Don't deliberately hold your chest out, but feel your whole torso lifted. ?

Elastic band hook foot?

Hooking feet can not only exercise calves, but also strengthen ankles. It's best to sit on the floor and assist elastic belt, who has less pull. Among them, the elastic band has two methods:

1, elastic belt bypassed the soles of his feet, grabbed both ends with both hands, stepped on the limit hard, and then slowly recovered.

2, elastic belt around the instep, both ends can be fixed on the legs of the bed or the door, hard hook back, slowly recover. ?

Get a towel?

This exercise can strengthen our plantar muscles, which are also closely related to ankle sprain and need to be released and activated. Especially when you habitually sprain your ankle, you need to exercise your plantar muscles. You can start from the sitting position and get used to it before upgrading to the standing position.

Methods: Step on the towel gently, press your toes hard, simulate the action of grasping things with both hands, and pick up the towel.