Tiptoe makes the ankle unstable, which can not only strengthen the calf, but also strengthen the muscles on the ankle.

1, standing posture, legs apart and hip width.

2. Slowly stand on tiptoe until you stand on tiptoe, then slowly put down your heel and stand firm. The process of heel lifting or falling is almost 3 seconds long.

3. Repeat 20 times.

Second, ankle exercise-toe external rotation

Turn your toes outward and change the direction of your ankles, so that the calf muscles that are usually in a parallel state can get more challenges. This action can also exercise the arch of the foot more and avoid bowing.

1, standing posture, legs apart and hip width. Then turn the thighs to the sides, so that the toes are outward, which makes an angle of about 45.

2. Slowly lift the heel until the center of gravity moves to the toes, and then slowly return to the ground to stand firm. The rising and falling process is kept at about 3 seconds.

3. Repeat 20 times.

Third, ankle exercise-toe pronation

It's the same as the above method, but this time the direction has changed from outside to inside. This action can exercise different parts of the legs and feet.

1, standing posture, legs apart and hip width, and then hip joint rotation, so that toes turn inward to almost touch each other.

2. Slowly lift the heel until the toes bear the center of gravity. Then slowly put your heel back on the ground and stand firm. The ascending and descending processes are controlled within 3 seconds.

3. Repeat 20 times.

Extended data:

The ankle joint consists of convex surfaces on both sides of talus and rectangular concave surfaces formed by distal tibia, medial malleolus and lateral malleolus. The talus itself has a wide bottom and a narrow top. Therefore, when the ankle joint is in the dorsiflexion stage, the talus enters the wider articular fossa, and the ankle joint is in a stable state.

In our daily life, our feet are mostly in a state of dorsiflexion at rest. No matter standing or sitting, after all, no one can stand on tiptoe.

However, when ankle flexion occurs, the narrow side of talus enters the articular fossa. At this time, the ankle is often unstable, and plantar flexion is also common in sports, such as jumping and running. In these movements, there are unstable factors. In addition to its unstable structure, the risk of ankle injury during exercise also increases.