What do I need to prepare before exercising to keep my ankle stable and not injured?

Before exercising, you need to do warm-up exercises, such as pressing your legs and stretching them, so that you will not be so easy to get injured and protect your ankles if you exercise after warming up.

What you must do before exercising, stretch your muscles and bones, turn your ankles and wrists, and let your muscles have a warm-up activity. When you exercise again, you will reduce the damage caused by sudden movement.

When running, the ankle is the key to transmitting pressure, and it can withstand up to 3 times the pressure of its body weight, so if the ankle is weak, it will reduce the cushioning capacity and movement efficiency, and increase the risk of injury to the ankle joint itself and other parts of the body, such as the knee joint, calf tibia, etc.

Regarding the running posture, keep your head up and your chest high, and despise everything (there is a feeling that everyone around you is garbage, look for it yourself), which can not only stretch your lungs, but also reduce physical damage, and improve durability, don't shake your head and hang your head. The sport is deceptively simple, but it also contains a lot of tricks and methods. How to run correctly and scientifically to avoid unnecessary injuries is a problem that deserves the attention of all runners.

Next, I will combine professional knowledge to tell you how to run scientifically.

Don't be reluctant to spend money, running equipment must have, knee pads, ankle pads, good shoes. Road running does not mean that you can't run, you must have good shoes, and the top ...... of ASICS, or a treadmill. Stretching before and after running must be done.

Soak your feet more. The best place to start running is the plastic track, because people run on the plastic track because of the resilience of the track, which can prevent knee and ankle injuries. Sixth, make more running friends, encourage each other, rub skills, prevent knee joint injuries, insist on long-term running, and promote mental health.

Treadmill 3-5 speed fast walk Pay attention to walking posture Add cadence and don't stride length Arrange your own rhythm Don't run Don't run Of course, stretching and relaxation should be done In addition, don't force the number of feet, the joint will be swollen, at this time should be quickly cold compress, limited conditions can be used cold water rinsing, the time is more than 30 minutes. Ankle training: Strengthening the vulnerable areas of strength training is a positive way to prevent sports injuries, common training movements include standing calf raises, step calf raises, and weight-bearing calf raises.

Ankle training needs to be gradual, and on this basis, comprehensive training is added, such as: balance, strength, durability, flexibility training.

There are many factors that contribute to ankle injuries, and external impacts often account for a large part. In addition, not exercising for a long time and not warming up greatly increases the risk of ankle injury. An unsuitable venue can also have an impact.

If it's running, professional runners will definitely not think about how to prevent ankle injuries while running, but how to better mobilize their muscles to achieve better results.

When exercising outdoors, you want to protect your ring joints, if you don't get hurt, try to wear some high-top shoes, if you don't have high-top shoes, you can buy some wrist guards to tie to your legs, so that your joints are in a tight state, so that it is not easy to break your feet.

When exercising outdoors, you must warm up, and when you do sports, you must not be too intense, you should use the muscles of the whole body, do not rely only on the ankle joint, you can protect the ankle joint from injury.

The first thing is to wear long pants, and to wear some comfortable shoes, and the intensity is not too strong in the process of exercise, and there is also to do a good warm-up exercise in advance.

Be sure to warm up well before doing outdoor sports to prepare your body for exercise. You can also wear a brace during exercise to limit excessive joint movement.

Be sure to warm up in advance before doing exercise, and at the same time pay attention to the amount of activity, and pay attention to the degree of exercise, remember to stretch after doing exercise.

5 movements to improve ankle stability that you can practice outdoors at home.

Twist your ankles twice, then do fifty squats.

For example, we stand upright on the ground, hold our hands crossover behind our backs, straighten them horizontally, and then slowly lift them upwards to a position as high as the back of the neck, and keep the ankles still, which can increase the stability of the ankles.

To improve ankle stability, you can do these movements before exercising: First, move the soles of the feet and heels back and forth. Two:

Cross jump with both feet. Three: Step heel raise.

Four: One foot supports the ground in three directions. It can be very effective to do these exercises before exercising.

The first point is that the first thing you should do before the exercise is this stretching exercise, open the muscles and stretch them apart, so as to achieve a good effect, and the second point, through this stretching method, you can improve the stability of this ankle, and then achieve a very good fitness effect.

The first point should be done is to stretch, when stretching must be in place, so that your movement can become very perfect, and will not be injured, the second point to improve ankle stability, then you should carry out this strength training of the legs, so that the ankle can be more stable.

1. After an ankle sprain, it is necessary to distinguish the severity of the injury. Generally speaking, if the pain in the ankle is not severe, it is mostly a soft tissue injury, and you can treat it yourself. If you have severe pain when you move your ankle, you can't stand or move, if you have pain in your bones, if you have a sound when you sprain, or if you have rapid swelling after an injury, it is a sign of a fracture and you should go to the hospital for treatment immediately.

2. After an ankle sprain, use hot and cold compresses correctly. Hot and cold compresses are both physical**, but they have very different effects. Blood is alive when it is hot, and it coagulates when it is cold, so it is advisable to apply cold compresses in the early stage of injury to reduce local hematoma; Applying a warm compress after the bleeding has stopped will speed up the dissipation of bruising around the wound.

In general, warm compresses are applied 24 hours after the injury.

3. Medication after ankle sprain**. Safflower oil, Yunnan Baiyao aerosol, etc. can ** or alleviate bruises.

4. Local massage after ankle sprain. Before applying the medicine, rub the injured foot, and gently rub the injured area with the thumbs of both hands, and the direction of rubbing is from the foot to the calf, which can not only relieve pain but also reduce swelling.

If you want to protect your ankles during your workout, you should stretch before exercising, so that you won't get injured easily after opening up your muscles, and when you do weight training, you must do this warm-up exercise of your feet.

If you want to protect your ankle if you have an ankle injury, you must stretch it before exercising, so that the muscles will not be easily injured after slowly opening up, and when doing weight training, you should do warm-up exercises for your feet.

You can do the movements slowly during the exercise, and you will not sprain your ankle or get injured a second time.

Ankle injuries are commonly known as ankle injuries and are sports injuries that often occur during sports.

To prevent ankle injuries, the following points should be paid attention to:

First, it is necessary to make adequate preparations before sports, especially the activities of various joints;

The second is to pay attention to the flatness of the sports field and not to do sports in uneven places;

Third, you should take a proper rest after exercise fatigue;

Fourth, choose the right sports shoes, especially basketball sports that are more prone to injury.

There is a sprain of the foot, generally the ligaments and cartilage are more or less damaged to varying degrees, the ligaments will be relaxed after being strained, and the ligament is strained for the first time. As long as the damaged soft tissue is repaired symptomatically as soon as possible, so as to prevent another sprain. Ligaments and cartilage belong to the scope of soft tissues, their regenerative ability is weak, it is difficult to repair itself, it is difficult to find under X-ray, it is more difficult to treat than fractures.

If there is no problem with the bone in the radiograph, it is caused by cartilage damage, and it is difficult for cartilage to recover well by resting alone. For soft tissue injury**, at present, in the whole world in Western medicine, there is still no good way to repair soft tissue injury, generally prescribe some blood circulation and stasis drugs to let the patient go home to recuperate and recover or exercise to recover, which can not achieve the goal of repair at all, to completely repair soft tissue injury, only Chinese traditional Chinese medicine has hope. It is recommended that you choose traditional Chinese medicine as soon as possible**, professional Chinese medicine for soft tissue injury can prepare good drugs for you, early soft tissue injury within 1 month of Sofan timely use of traditional Chinese medicine**generally in about 40 days can be basic**, if the injury exceeds three months, **more troublesome, it is recommended that the sooner**the better, the longer the time delay, the more difficult**.

Soft tissue injury diet should not be eaten: rooster, carp, sour bamboo shoots, beef, ginger, etc., Western medicine should be used with caution, especially hormone-containing drugs. It is not advisable to move the affected joint too much to avoid aggravating the injury.

5 movements to improve ankle stability that you can practice outdoors at home.