Stretch the Achilles tendon and stand facing the wall, with the healthy limb in front, knees slightly flexed, and the affected limb behind, keep it straight, keep the heel flat, and gently tighten the toes forward. Keep your heels flat on the ground, push your hips forward against the wall, keep stretching for 30 seconds, then relax for 30 seconds, and then repeat the exercise.

Bend your knees and stretch your achilles tendon and stand facing the wall. Bend your knees slightly in front of the healthy limb, bend your knees and tighten your toes slightly forward. Keep your heels flat on the ground, push your hips forward against the wall, keep stretching for 30 seconds, then relax for 30 seconds, and then repeat the exercise.

The golf ball rolls, sit in a stable chair, land on your feet, and roll a golf ball back and forth under the full bow for 2 minutes. Pay attention to sit up straight and keep your feet facing the chair.

Stretch the towel, sit on the floor and straighten your legs forward. Fold the towel over the root of the big toe of the affected foot, hold both ends of the towel with both hands, keep the uninjured leg straight, and pull the towel to yourself. Hold for 30 seconds, then relax for 30 seconds. Repeat 3 times. Pay attention to straighten your legs and sit up straight during the process.

Extended data:

Matters needing attention in ankle sprain recovery training;

1 first of all, warm-up before exercise should be sufficient, so that ankle joints and ligaments can get enough activity and stretching, and enter the state of exercise as soon as possible.

2, the whole training needs to ensure safety, and after enough muscle strength recovery. If you don't train properly or rush, it's easy to get hurt again.

3. It is recommended to wear suitable and comfortable protective gear or muscle patch during normal training. You must choose a smooth road when running. It is not recommended to be on slopes, grasslands or uneven roads, which will easily increase the risk of sprain.

Phoenix net-how to correct rehabilitation training after sprained foot