To stabilize the ankle joint, you need these steps

Our bodies are in various activities, and human activities are inseparable from our joints, which allow us to make corresponding movements. Once the range of motion is limited, our actions will be affected. Today we will talk about our ankle joints.

Normal ankle range of motion

The range of motion of the ankle is mainly achieved by the tibiotalar joint and the subtalar joint, and it can move in four directions. Curling the toes is called dorsiflexion, which is about 20 degrees, standing on tiptoes is called plantar flexion, which is about 45 degrees, inversion is about 35 degrees, and eversion is about 25 degrees. The combination of these two joints makes the ankle seem like it can rotate, but in fact they can only move at a single angle.

Importance of maintaining normal ankle range of motion

In the human power chain, all movements start at the ankles, and any movement that comes into contact with the ground is related to the ankles. When our ankles are restricted in movement, such as limited ankle dorsiflexion, it may cause knee hyperextension and anterior pelvic displacement. If the ankle plantar flexion is limited, it may affect the gluteal muscles, making it impossible to propel normally when walking and requiring arching the waist to compensate, which will cause low back pain over time. If the ankle inversion and eversion are restricted, it will make us not smooth or stuck when turning. At this time, other parts, such as the waist, will need to compensate for more angles to complete the movement, which will also cause low back pain in the long run.

Since the ankle is so important to our daily activities and exercise, if we find that the ankle is restricted, how can we improve the range of motion if there are no sports contraindications? Next, the editor will teach you a few simple and easy-to-learn movements, let's try them together.

Dorsiflexion joint looseness

Prepare a chair and an elastic band. Take the training of the left foot as an example. Place the left foot on the chair with the thigh and calf at 90 degrees. Tie the elastic band around the ankle. Place the right foot on the ground and hold the elastic band to secure it. Move the body forward and increase the bending angle of the left knee. Be careful not to lift the left heel off the chair. Do 12 times per set, and 3 sets a day.

Ankle inversion training

For the first movement, taking the training of the left foot as an example, the left foot is placed on the ground with the big toe pointing forward. The right foot passes in front of the left foot and is placed on the ground on the other side. At the same time, the hips are pushed to the left. Note that the left foot is always firmly on the ground and remains motionless. This movement can improve the inversion range of motion of the ankle.

The second exercise, taking the training of the left foot as an example, is to squat with the right foot sideways, with the left foot on the ground throughout the whole process. The force of the body sideways can help the arch of the foot sink and improve the eversion range of motion of the ankle. All exercises are performed 12 times per set, 3 sets a day.

When doing exercises to improve ankle mobility, be sure to do it slowly to prevent sprains. Keep your training foot firmly on the ground and do not leave the ground or chair surface to achieve the best training effect.