What Are the Types of Ankle Joint Movement?
The ankle joint is a very important joint in the human body and is also prone to pathologies. Once there are abnormalities, it will have a significant impact on our bodies. When there are problems with the ankle joint, timely treatment is required. At the same time, it is also necessary to do regular rehabilitation exercises to promote recovery. The ankle joint exercise methods include dorsiflexion training, plantarflexion training, squatting training, upstairs training, walking training, etc.
Sit on a small bench and move your leg backward to the maximum extent. Hold for 10 seconds, rest for a while, and then repeat. It is recommended for patients to do this when they are idle, and the whole foot should not be lifted. Both legs can be compared and done.
Sit on a small bench with both feet upright and toes stretched out as far as possible, like a ballet step. This training can also be done frequently in daily life.
After soaking your feet, or even after completing ankle exercises, practice squatting again. You can hold onto something nearby and squat completely. It doesn't matter if the posture is incorrect. Then slowly adjust the position to the limit, hold for 10 seconds, rest, and repeat. It is recommended to practice for about 15 minutes every day.
It is recommended not to overtrain initially as it can be harmful to the knees. Therefore, patients should not rush when exercising and wait for improvement over time, as this only requires muscular strength.
Try to maintain a normal walking posture. It is recommended to walk for 2-3 hours per day, with each session lasting half an hour. Walk for 2 hours per day for 100 days. You can walk more in the morning and less in the afternoon. Usually, the feet should be lifted to keep the blood flowing and reduce swelling.
