What are the recovery methods for ankle strain

In daily life, our ankle joints bear the weight of our body when we walk, run, and especially when we do some exercises, which puts a greater burden on the ankle joints. At this time, if we do not take care of the ankle joints, it is easy to hurt the ankle joints. Small injuries will lead to ankle strain after long-term accumulation. Although ankle joint is a relatively common joint disease, it can have a lot of impacts on our body and is not easy to recover. In life, we can also do some exercises to recover the injured ankle joint. Now let’s talk about the methods of recovering from ankle joint strain.

1. Method 1: Practice writing with your injured toe

Sit on a stool with your injured foot suspended in the air, and then use the toes of your injured foot to practice writing capital letters of the English alphabet, or write 1, 2, 3, 4, 5, 6, and so on up to 26. Write all 26 English letters or 26 Arabic numerals completely, do each set 3 times, twice a day.

2. Method 2: Toe curling and straightening exercises

This exercise can increase the range of motion and prevent the joint range of motion from decreasing due to resting for too long. Sit or stand, curl your toes as far as you can, then stretch them as far as you can, 15 to 30 times per set, twice a day.

3. Method 3: Lifting the heels can restore joint strength

(1): Stand with your feet flat on the floor, arms hanging naturally, slowly lift your heels and stand on your toes. To do this exercise, your feet can stand in three different positions: the first position is to stand with your feet parallel, the second position is to stand with your feet turned inward, and the third position is to stand with your feet turned outward. Do 10 to 20 times in each set, twice a day.

(2): Stand on a step with your heels in the air, place your hands on your hips or stretch them forward, and lower your heels down. Slowly lift your heels, stand on your toes, and then slowly lower your heels. Do this 10 to 20 times in each set, twice a day.

4. Method 4: Use your toes to pull the towel to practice joint flexibility.

Sit in the "chair" position, place a towel flat on the floor in front of you, place the heel of the injured foot on the floor, and use your toes to pull the towel toward the sitting direction. When the towel is completely pulled over, put the towel flat in its original position. Do this in each set 5 to 10 times, and do it twice a day. To increase the difficulty of the exercise, you can put appropriate weight on the towel, such as a thick book, to increase the resistance during the exercise.