These muscles can be strengthened by training
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Ankle balance training ▼ stand on one leg with eyes closed and chest held
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Actively strengthen your ankle strength through heel lifting, one leg balance exercise and hip strength, so that your body has internal strength and stability, so as to reduce the load on your ankle, improve your overall shape and improve your running endurance
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If the muscles around the ankle are stronger, it can better support the joints and prevent sprains
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If the ankle strength is weak, the joints will bear more pressure, and even injuries will occur to the knee and hip joints
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Move the forefoot forward and backward when landing ▼ move the forefoot forward and backward when the forefoot is flat Move the outside of the foot forward and backward, and the inside of the foot forward and backward 4
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Here are some classic ankle strengthening exercises: 1
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Instrument assisted training ▼ achieve the comprehensive stress of the ankle through the use of unstable instruments
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Golf training method ▼ the effect of strengthening ankle strength is achieved by stepping on and pressing golf balls
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Improving the stability of the ankle can also improve the running level! What are the benefits of a strong ankle? Having a strong ankle is not only the basis for runners to run well and fast, but also a key link to reduce running injuries
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Repeated occurrence of excessive internal rotation is easy to cause slight tear of tendon, that is, tendinitis
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These two injuries are mainly due to the excessive internal rotation of the feet, which puts more pressure on the surrounding tendons
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Therefore, the ankle needs careful care and intensive training
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If the ankle muscle strength is enhanced, it means that the runner will have better strength, flexibility and mobility, which is also helpful to promote the improvement of running performance
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Protect the nearby joints
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Many people have running ankle pain
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If the flexibility is not enough, it will lead to the compensation of running posture and bring sports injury; If the stability is not enough, it will increase the risk of injury during running, such as sprain
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Helping prevent sprains is a common ankle injury, and about 80% of them belong to this type
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Classic training to strengthen the ankle As a runner, you should not just run, but make sure you are doing a good exercise program, including stretching, soft tissue relaxation, and a lot of strengthening of legs, hips, ankles and core parts, so as to establish a comprehensive exercise program
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If the ankle is weak, it will reduce the cushioning capacity and action efficiency, and increase the risk of injury to the ankle itself and other parts (such as knee joint, lower leg and tibia)
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Elastic belt assisted training ▼ Use the stretch effect of elastic band to enhance ankle strength 9
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In addition, in the process of running, the flexibility and stability of ankle joint also play a very key role
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The above groups of simple movements, as long as runners adhere to training, will certainly help to improve your running level and reduce the chance of injury
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In fact, they are troubled by heel tendinitis and posterior tibial tendinitis
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In addition, with a strong ankle, the runner’s heel can land in a more suitable way! Especially for female runners, when the muscles around the ankle become stronger, they can also enhance the adaptability of shoes and reduce the risk of injury
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Ankle, also known as ankle joint, is the part connecting the foot and leg, and it is also the key part to transmit pressure during running
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Fixed ankle stability training ▼ increase ankle stability by standing on one foot and swinging the other foot 6
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With one leg up and the palm touching the ground, this action can not only improve the strength of the ankle and Achilles tendon, but also improve the balance ability
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Help fight heel tendinitis and posterior tibial tendinitis
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Lunge forward ▼ increase ankle strength and thigh strength, which can be used for warm-up training 5
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Whole body coordinated control training ▼ single foot inside and outside jump can improve the strength of ankle and lower leg and accelerate the speed of lateral movement
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The forefoot lands on the ground and the rear foot raises ▼ to increase the stability of the ankle, which can be used for warm-up training
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Through balance training, you can enhance the adaptability of ankles and prevent sprains
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Strong ankle strength can better protect joints
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As the saying goes, what really can run is not how fast and how high the amount of running is, but how to run to the old without injury and keep healthy and happy forever! Melos integrated waterproof waist bag More fit, no shaking, multi pocket design, more capacity
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Keeping the ankle tendon soft and elastic is very important for running
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