From an anatomical point of view, the ankle joint is ideally invented by nature. It is stable, reliable and strong. The ankle habitually takes on the entire weight of your body. But at the same time, trauma departments in hospitals are constantly overcrowded, and, alas, 20-30% of the total number of injured people are injuries of the musculoskeletal system. To get back on track as soon as possible, do ankle physiotherapy exercises. These same exercises will help you avoid future injury.
It is necessary
- - chair;
- - tennis ball;
- - a wooden box with low sides;
- - small rounded pebbles;
- - large buttons;
- - platform or step 10-15 cm high.
Instructions
Step 1
Lie on your back. Bend and straighten your toes slowly. Then start spreading your feet out to the sides. Twist them gently outward, keeping your heels still. Spread your legs slightly and turn the foot inward. Rest for 1-2 minutes and repeat the exercise.
Step 2
Sit in a chair. Place a blanket or soft cloth roller under your knees so that your feet do not reach the floor. On weight, perform slow rotation with your feet clockwise, then counterclockwise. Rest for 1 to 2 minutes and do a vertical leg curl. First, lift your fingers as high as possible, and then pull them down, trying to reach the floor. Perform this movement alternately, then simultaneously with both legs.
Step 3
After restoring movement in the ankle, begin exercises for the calf and arch muscles. Raise your feet to your toes, then slowly roll onto your heels. Perform these exercises one at a time, then simultaneously. Begin this exercise while sitting on a chair, when the feet and calves are stronger, you can perform it with support on a chair or table, transferring the main body weight to your hands.
Step 4
Place a tennis ball on the floor and roll it with your foot, trying to massage the arch of your foot first.
Step 5
Scatter large buttons on the floor and collect with your toes. Do these exercises while sitting at first. Then try to collect buttons, standing on one leg, and holding the other in weight.
Step 6
Punch off a sturdy wooden box with sides 5-10 cm high. Place rounded pebbles or unopened pine cones in it. Walk barefoot on the contents of the box for 5-10 minutes every day.
Step 7
It is very useful to walk on the heels, toes, outside and inside of the feet for strengthening the ankle joint. Make this exercise mandatory when moving around the apartment, for example, go to the bathroom on the outside of the foot, and back on the inside.
Step 8
Stand on the edge of a low platform or step. The heels should hang over the edge. Slowly rise on your toes as high as possible. Feel the ankle ligaments stretch. Slowly lower yourself down, trying to reach the floor with your heels. Do the exercise with belay. Have a table or chair next to you so that if you lose balance, you can help yourself with your hands. If your legs are healthy, this exercise can be weighted with dumbbells.
