How to improve ankle dorsiflexion limitations?

Ankle. Dorsflexion is a process in which our calves gradually get closer to our instep, in general, after we are injured in the lower limbs, our ability to dally flex the ankle will also be reduced, which is the stiffness caused by the body's adhesion scar tissue, let's talk about how to flex to improve ankle dorsiflexion.

The first to improve ankle dorsiflexion limited training, calf foam roller.

Just relax. Let's find a foam roller first, then we put the foam roller under our calf, let our other foot also put on our calf, then we go to find the most sore point in the calf, and then let us hook the foot repeatedly, so that we can improve our ankle dorsiflexion ability, each set of thirty-five seconds, do three sets.

The second is to improve ankle dorsiflexion limited training, downward facing dog.

Training. Train with your feet on the ground with your hands up, keep your hips elevated, and take care to keep our knees straight and our heels.

Be sure to stick snugly to the ground. This can also effectively improve our ankle dorsiflexion, and we can also strengthen the training, which is to put one of our legs behind the leg we want to stretch, and then we insist on stretching for 35 seconds in a set of three sets.

The third is to improve ankle dorsiflexion limited training and joint loosening. When training, we first find a table, let our front feet rest on top of this platform, and pay attention to training.

Don't let our heels lift off our platform, and then when training, let our knees push forward, which can greatly increase our ability to back flex our ankles. Do 12 reps per set, 3 more sets. When we are done with the training, we can go through the squat.

Qu to test the effectiveness of our training. When we are squatting, our ankles are dorsiflexed, our hips are recited, our upper body is leaned forward, and then we feel the stretch in our hips and ankles, but we need to remember that the correct squat is a flexibility exercise, and the squat is not just a strength exercise.

The first point is that if you want to improve, you should practice and stretch repeatedly, the second point should be to achieve the desired effect through a special backward pull movement, and the third point is that if you want to improve this limitation, you should continue to train for explosive power.

Be sure to massage your ankles more often, and do more stretching exercises. After doing it, go for a run so that you can improve.

You can pay attention to your walking posture in life, and you should also do some ** exercises, so that you can get a good improvement, and you should often do upturned movements in life.

Hello, it's a pleasure to serve you and give you the following answer: When exercising ankle flexion and extension, there is a possibility that the wrong approach can occur, which can lead to muscle strain or joint damage. To avoid this, the following steps should be taken:

1.Warm up first: Before exercising ankle flexion and extension, you should do some warm-up exercises, such as jogging, stretching, etc., to increase muscle temperature and reduce the possibility of strain.

2.Correct posture: When exercising ankle flexion and extension, the correct posture should be maintained, the knees should be kept straight, the ankles should be kept relaxed, the waist should be kept straight, and the shoulders should be kept relaxed.

3.Proper weight: When exercising ankle flexion and extension, you should choose the right weight, not too heavy, to avoid injury.

4.Do it slowly: When exercising ankle flexion and extension, you should do it slowly and not violently to avoid causing strains.

5.Relax after doing it: After exercising ankle flexion and extension, you should do some relaxation exercises, such as stretching, jogging, etc., to relieve muscle tension.

The above is the correct way to do when exercising ankle flexion and extension, as long as you follow the above steps, you can avoid the wrong practice, thus reducing the possibility of strains and injuries. Personal tip: When exercising ankle flexion and extension, pay attention to maintaining the correct posture of Yuzao Tangerine, choose the appropriate weight of the eye, do it slowly, and release the Qingtuan pine after doing it to avoid strain or injury.