Have you ever sprained your ankle while exercising? I believe that most people have sprained their ankles during exercise, which will not only affect our exercise effect, but also cause very serious damage to our bodies. In fact, the phenomenon of spraining ankle can be completely avoided before doing exercise. Today, we recommend these simple exercises to help you avoid spraining your ankle.

You can finish these movements before exercise, which can improve the stability of your ankle, make your performance more prominent in sports, improve your training efficiency and reduce the chance of injury.

1, standing on one leg left and right

The first training action introduced to you is that we stand on one foot left and right. This movement must not be difficult for you, because it is a very simple training movement. When you do this one-legged standing movement, it can help us improve the stability of our ankles. Because you are standing on one side, you need to finish it alternately left and right, and try to extend the time of this action as much as possible.

2, left and right alternate unilateral winding 8 words

The second training action introduced to you is also a training action that needs us to alternate left and right. Above, we will show you some pictures, but this is just a demonstration. You can complete the action on the other side according to the content demonstrated by the legend. When you circle this 8-character, try to make your movements standard. In addition, slow down the movement slightly and stick to it for as long as possible.

Step 3 hook the mat

Look at the name of this action, and you may be able to imagine what this action is. When we do this action, we need to complete two actions at the same time. This is our hook pad. We need to complete a foot hook action and then do a foot pad action, which can effectively help us exercise our ankles and improve the stability of our ankles. If you can't, you can also refer to our picture demonstration above to complete this training action.

4, pointing to the unilateral leg hard pull

This is also a training action that we need to complete alternately. After the left leg is finished, we need to switch to the right leg and do it again. Above, we gave you a unilateral illustration demonstration. You can refer to completing this training action. When doing this, try to slow down and keep your back straight.

In addition to the four training moves we introduced to you above, you can also move around your ankles in your spare time. When this disturbs your ankle, you should also slow down your movements so as not to hurt our ankle too quickly. It can take a few minutes to complete these training actions before exercise. If you feel that it is not effective to finish it once, you can also finish it twice.

Whether before or after exercise, we must do the necessary physical stretching, which can reduce our chances of being injured in the next training, improve our physical stability and help us relieve muscle fatigue. It is worthwhile to help you prevent some injuries with a simple action that doesn't take long, so please don't ignore every preparation action.