How to improve habitual broken feet

Running love broken feet? Can't handle high heels? Ankle joint often sore? The "broken foot party" is really a lot of trouble. You are familiar with the first aid methods for broken feet, but did you know that broken feet can actually be prevented?

Why is the ankle so fragile

A broken ankle is one in which the muscles and ligaments around the joint are damaged by an external force that causes the ankle to exceed its maximum range of motion. Before solving this problem, we need to briefly understand what makes you break your foot often, just the reason why the ankle is not strong enough? 1、Poor ankle joint flexibility 2, Achilles tendon is not strong enough 3、Insufficient strength of quadriceps and calf muscle groups 4、Poor core strength 5、Poor body coordination Warm tip: It is easy to break your foot only when you do not warm up If you often break your foot when running, or break your foot when doing other sports, it is likely that you did not do a good job of warming up. When warming up, not only should the ankle joints and ligaments be fully active and stretched, but also the thighs, calves and other muscles should be warmed up. The body is not in a state to exercise, the chances of breaking a foot will increase by 40%.

A few small exercises to reduce the chance of broken feet

Through some small daily exercises, strengthen the muscle strength of the calf, thigh and core, strengthen the toughness and flexibility of the ankle joint, all can effectively prevent broken feet. Before the exercises need to be noted are. 1. All exercises should be performed without ankle pain, and if other body parts are involved, the same need to be disease-free. 2, 3-4 times a week exercise can be, probably is every other day, do not need to practice every day, each time no more than 10 minutes.

Standing heel lift

Start with a standing posture, very simple two small movements, we will be from childhood. It is important to note that in addition to the forward heel lift, you should also do the reverse heel lift, so as to exercise both the calf extensors, but also to exercise the calf flexors. The reverse heel can stand on the steps or pedals, if you stand unstable, you can hand-hold the support to balance.

Sitting heel lift

What is the difference between sitting and standing posture? In the standing position, the gastrocnemius muscle is more involved, and it is still some distance from the ankle joint. The sitting heel lift is more stimulating to the flounder muscle, which is closer to the ankle joint and has more protective ability.

Ankle rotation

It is easier to start in a seated position, with the legs raised slightly off the ground, leaving enough room for ankle rotation. Keep your legs stable and rotate your ankle to the maximum, doing both counterclockwise and clockwise will exercise the toughness of the ankle joint.

Ballet standing posture

The benefits of practicing ballet standing posture, in addition to exercising the leg muscles, also effectively exercise the core. Two heels opposite each other, toes to the outside of the spread, feet as far as possible in the "one" shape. Knees straight, the inner muscles of the legs tightened. Back straight, abdominal tightening, do not deliberately raise the chest, but feel the whole torso up.

Elastic band hook foot

Hook foot action can exercise both calves, but also to strengthen the ankle, it is best to sit on the floor in a position to assist the tension is not much elastic band. Among the elastic band hook foot there are two methods. 1, the elastic band around the bottom of the foot, hands grab both ends, step hard to the limit, and then slowly retract. 2, elastic band around the back of the foot, both ends can be fixed in the bed leg or door, force hook back, slowly restore.

Grab the towel

This exercise training can strengthen our plantar muscles, this part is also closely related to the broken foot, which needs to be loosened and activated. Especially if you have habitual broken feet, you need to exercise the plantar muscles. You can start from a sitting position and upgrade to a standing position after adaptation. Method: gently step on the towel, toes hard, simulate the action of grabbing something with your hands and grab the towel up.