At first, static adaptation was the main activity ● Press the injured part with one hand. This can play the role of auxiliary fixation and control the range of activities. Hold your foot with the other hand and gently rotate your ankle up and down. Through dorsiflexion, flexion, medial and lateral inversion and other actions, the medial and lateral ligaments of the foot are slowly pulled to improve the flexibility of the joint.
Press the ankle joint of the injured leg with the palm of one hand, hold the sole of the foot with the other hand, and slowly pull the achilles tendon with both hands at the same time to force it.
● With the help of crutches, let your feet touch the ground and gradually stress. Practice repeatedly.
● Lie on your back and do exercises such as stretching your legs or bending your knees and lifting your legs to improve your leg muscle strength.
In the middle stage, it is mainly static and dynamic exercises of foot injury under the condition of increasing stress.
● Sit up straight, straighten your legs, push your toes up slowly and forcefully, and do flexion and ankle extension. Stretching Achilles tendon can improve the active contraction ability of muscles and ligaments.
● Sit in a chair, with the thigh and calf at a 90-degree angle, and press the injured thigh hard with both hands to make the heel of the injured foot close to the ground.
● The injured foot stretches forward, bends the leg, supports the thigh, and moves the center of gravity forward, so that the ankle is stressed. Gradually reduce the angle between the leg and the instep, expand the range of motion of the joint, and stretch the achilles tendon.
Hands on the wall, feet together, knees and legs. This action can lengthen the achilles tendon and improve the endurance of the injured foot and the flexibility of the ankle joint. The distance between the foot and the wall can be gradually increased.
● Open your feet left and right, put your hands behind your back, press your body's center of gravity forward to the injured foot elastically, and squat down slowly and continuously to expand the range of motion of the ankle joint before and after, stretch the achilles tendon, enhance the stress capacity of the injured ankle, and improve the leg strength.
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