[Source: Shenyang Evening News]
Figure 1
Figure 2
Sun Yueli/Written by Zhang Mengyuan/Illustrated
Zhejiang Science and Technology Press
What to watch for tomorrow: squatting, sitting, which posture is more friendly
Wearable ankle braces are stiff and thick, providing less stability than bandages, and their tightness is difficult to adjust to fit the foot. Wearing an ankle brace while exercising may increase the risk of injury.
I have encountered many cases of problems due to overprotection in outpatient clinics. The thick neck brace and the waist brace that firmly wraps the lumbar spine have protective power, but they will cause the muscle strength of the neck and waist to decline unconsciously. Once the protection is removed, it is difficult for the muscles to maintain stability, and it is very easy to sprain. Protection that completely restricts movement inevitably causes physical dependence, slowing down the recovery of proprioception and muscle function.
Scientific Exercise Method: Ankle Balance Training
For ordinary sports enthusiasts, the best way to cope with an ankle sprain is to recuperate fully and do some systematic rehabilitation training, the most important of which is to train the proprioception of the ankle joint. You can use different levels of difficulty to strengthen at different stages according to the actual situation.
Stage 1 Ankle swelling and pain have just been relieved
Stand on one side of the sprained ankle on a sponge cushion and stand on one foot for 30 seconds each time, 4 reps per set, and 3 sets a day before going to bed (Figure 1).
Stage 2 Able to walk normally, but still sore during strenuous exercise
On top of standing on one foot, try squatting or forward bending for 30 seconds in each set of 4 reps, and do 3 sets each day before going to bed (Figure 2).
Correct rehabilitation training is not a cup of a bow and a snake shadow to lie down and recuperate, nor is it a forced training like a seedling to grow. We need to be more patient and courageous, so that the injured parts can learn to deal with the complex and changing world again.
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