What should I do if I often twist my ankle when I lose weight?

When running, we often encounter the condition of spraining our feet. The heart-piercing pain is something that everyone wants to try for the second time. Even some people can easily spraining their feet when walking in daily life. Why did I sprain my ankle? How to effectively avoid this situation?

Reasons for spraining your ankle when running:

Most people who often twist their ankles when walking are due to improper handling of the ankle after the first time, causing instability of the ankle joint and frequent twisting of the ankle. Ankle sprain often occurs in varus sprain, which can easily cause damage to the lateral ligament of the ankle joint, especially the anterior talofibular ligament and calcaneofibular ligament. After the first ankle sprain, many people think it is a "trivial matter". It is not right to continue living or exercising as usual the next day. After the first ankle sprain, patients with mild pain should use elastic bandages or ankle braces to protect the ankle joint for three weeks. Patients with severe pain should go to the hospital for external fixation with plaster for 3-6 weeks. The purpose of this treatment is to recover the damaged ankle ligament and avoid frequent ankle spraining due to ligament relaxation in the future.

How to increase ankle strength:

Action 1: Raise your heels with your feet

Open your feet to shoulder width, with your toes and knees in a straight line, tighten the core of your waist and abdomen, use your toes as the axis, and slowly lift your rear heel upwards. At this time, gradually shift the center of your body to your front toes, allowing us The ankles serve as the middle lever to fully exert force. After reaching the highest point, hold it for 2-3 seconds. After our calves and ankle joints feel full force, we slowly drop it down and repeat this action.

Pay attention to maintaining even breathing when doing movements, and keep the stability of the ankle joint and not acting too fast, so that our whole set of movements can be carried out under control and can be done 10-15 times. You can practice to your ankles well.

Action 2: Raise your heel with one foot

If a friend thinks the last move is relatively simple, we can also increase the difficulty and change the two-foot exercise into one-foot exercise. Because we practice on one foot, our difficulty will increase accordingly and our sense of balance will be enhanced. At this time, we need better strength in the ankle to support it.

First find the center of gravity of your body and keep it stable, then slowly transfer the weight to your front toes, with the ankle as the axis, so that all your weight is supported by your ankles. If there are auxiliary objects next to you, you can use appropriate assistance to make the whole movement more fully. A strong feeling of imbalance will allow your toes and ankles to fully grasp the ground, pushing your body up, and your ankles and calves will be strongly stimulated.

Note that when doing this action, the abdomen must be tightened so that the shaking of the body will be reduced and your attention will be concentrated.

Action 3: Step and heel

If you want to continue challenging the difficult heel-raising training, you can increase the amplitude of the movement, because when doing the movement, the heel is only placed on the ground and there is not enough stretch for the calf. If you want to stretch it fully, we can use Steps to complete it: When doing it, stand with your feet on the steps, pay attention to the forefoot standing on the step, the rear arch remains suspended, and the heel is lower than the forefoot, so that the calf can be more fully stretched and the ankle can be more stimulated.

Note that when doing movements, always keep the knee joint pointing towards the ankle, stabilize the body by controlling the core, and the knees must not twist back and forth.

Regular exercise of our ankle strength can make us more energetic when running and reduce the chance of ankle injuries. Once you accidentally sprain your ankle, you must seek medical attention immediately and don't let it go. In the light, the ligaments will relax, or in the serious case, it will be bad for you to get injured.

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