Exercises for Stiff Ankle

In daily life, many people have stiff ankles and don’t know how to exercise to recover as soon as possible. In fact, ankle stiffness is caused by long-term inactivity of the muscles around the ankle. Therefore, everyone must not rush during rehabilitation training. Generally, the joints need to be moved gradually. It is best to use Chinese medicine for external application to promote blood circulation and remove blood stasis. Ankle stiffness can be restored to its original state quickly.

According to the anatomical characteristics of the ankle joint, strengthening the ankle joint exercise should mainly focus on three aspects: first, strengthening the strength of the ankle joint, second, improving the flexibility of the ankle joint, and third, improving the mobility of the ankle joint.

Heel raise exercise: Stand on the edge of the step, support yourself with your toes, first raise your heels and maintain a vertical standing position, then slowly lower your heels, and when you lower your heels below the step, raise your heels as quickly as possible. The greater the range of the heel raise, the better. Pause when you reach the highest point, then continue to practice with the rhythm of slow down and fast up, and continuously increase the range of descent.

Sitting press with bent knees: Extend the left leg forward, bend the right leg and fold it backward, stand upright, sit the buttocks on the right ankle, and support the ground with both arms behind the body. Bend your elbows, lean back and press your ankles. Repeat several times and then switch legs.

Back bend: Kneel with your hands on your head, then lean back until your elbows and knees touch the ground. Press your buttocks over your ankles.

Push-up to stretch the ankle: straight-arm push-up. Bend your elbows and move your upper body backward. Then, lift your chest and move forward to straight-arm push-ups and stretch your ankles with your ankles facing the ground.

Walk with heels raised, heel up and on the outside of the foot.

Flexibility training methods

Circling: Support yourself with one leg and put the toes of the other leg on the ground. Circle inward several times with the ankle joint as the center, then circle outward several times, then switch to the other leg. Try to relax and coordinate as much as possible, and gradually increase the range of motion.

Pull the basketball: Support with one leg, and lightly step on the basketball with the forefoot of the other leg. With the ankle joint as the center, pull the basketball with the forefoot, making the ball rotate inward at a constant speed for 30 seconds, and then outward at a constant speed for 30 seconds. Switch legs and repeat the above exercise, trying to make the ball rotate in place.

Writing with feet: Hold a pen between your feet and write on the wall.

Jump with one foot and straight knees moving left and right: Use the inner convex string of the runway to do jumping exercises with the forefoot landing on the ground.

Weighted cross-exchange jump: carry a light barbell or wear a sand shirt and do fancy jumps with straight knees.