What are some ankle strength training methods?

The ankle joint is one of the most vulnerable parts of our body. The ankle joint is very easy to sprain, especially when we run or play badminton. In addition, serious ankle injuries can also lead to fractures. So is there any training that can strengthen the ankle joint? What are the precautions when training the ankle joint? Here is some information collected by the editor, let's take a look.

1. Straight-leg heel raise

Purpose of exercise: To strengthen the calf gastrocnemius muscles.

Exercise method: Hold a support object (chair back or table) with one hand, stand on one foot, and raise your heels with your toes in three directions: outward, forward, and inward, so as to increase the number of muscle fibers involved in the training. Do 20 times in each direction, divided into 3 groups, and alternate between left and right feet.

Exercise essentials: Move slowly and try to control the stability of your body and avoid shaking left and right.

2. Bend your legs and raise your heels

Purpose of exercise: To strengthen the calf soleus muscle.

Exercise method: Hold a support object (chair back or table) with one hand, stand on one leg with knee bent, and raise the heel with the toes of the supporting foot in three directions: outward, forward, and inward, so as to increase the number of muscle fibers involved in the training. Do 20 times in each direction, divided into 3 groups, and alternate between left and right feet.

Exercise essentials: Move slowly and try to control the stability of your body and avoid shaking left and right.

3. Stand on one leg and hold an object

Exercise part: Exercise the balance and stability of the ankle joint.

Exercise method: Stand on one leg in place, lift the heel of the supporting foot, and hold a book or other heavy object in one hand. When exercising, hold the weight in your left and right hands alternately, moving the weight in your hands left and right of your body. 30 seconds each time, 3 to 4 sets per day.

Practice tips: Do not move too fast, and try your best to control your center of gravity and maintain balance.

The above are some methods to train ankle joint strength. Friends who want to strengthen their ankle joint strength may wish to try them. The ankle joint is relatively fragile, so we must be extra careful during training and also during normal exercise. Ankle sprains are most likely to occur when we play ball, because we run and jump when playing ball, which makes it most likely to cause a sprain.