The muscles and joints of the legs are real workers. They carry the weight of your body all day and do it great. True, sometimes excessive exercise can lead to leg problems. First of all, the joints are affected: knee and ankle. Ankle injury is the most common household injury during the cold season, when icy roads develop. Do simple exercises to prevent injuries to your ankle.
It is necessary
- - small round pebbles;
- - skipping rope;
- - platform 10-15 cm;
- - bottle or dumbbell;
- - buttons.
Instructions
Step 1
Go barefoot more often in summer. The best exercise for your ankle is running on sand or small pebbles. To do this exercise during the colder months, buy a cat litter box large enough. You can throw out the upper mesh, and pour small rounded river pebbles into the tray. Place the tray in the bathroom in front of the sink and twice a day, during your morning and evening dressing, knead on this shingle with your bare feet.
Step 2
Walk on the outside and inside of your foot daily. Make your way to the kitchen on the outside and return on the inside. Skip home slippers. If your floor is too cold at home, wear socks.
Step 3
Perform circular motion with your feet. Sit on a chair or sofa. Extend your legs and lift them off the floor. Keeping your feet suspended, rotate your feet inward and then outward. Perform 15-20 rotations in each direction. If you feel a slight burning sensation in the joints, then you have received sufficient stress.
Step 4
Stand with your toes on a small platform with your heels hanging loose. Rise on your toes as high as possible, then slowly lower yourself down. To increase the load, you can pick up dumbbells or put a barbell on your shoulders. But work with weights is possible only with an absolutely healthy ankle joint.
Step 5
Jump rope. Jumping rope is an ideal exercise for strengthening your ankle and hands. To fully load your ankles, jump without bending your knees, only using the work of the ankle joints.
Step 6
Another excellent exercise aimed not only at training the ankle, but also at preventing flat feet in general. Scatter small items such as buttons on the floor and pick them up with your toes. Place in a glass or box. Do this from a standing position. This will further improve your sense of balance.
Step 7
While seated, roll a bottle or dumbbell with your bare foot under the table. To avoid creating unnecessary noise, place a piece of soft cloth under the projectile.
