2.

These two kinds of injuries are mainly due to the excessive internal rotation of both feet.

3.

Ankle, also known as ankle joint, is the part where the foot is connected with the leg, and it is also the key part to transmit pressure during running.

Repeated occurrence of excessive internal rotation is easy to cause slight tear of tendon, that is, tendinitis.

2.

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You must insist on ankle intensive training when running often.

Classic ankle strengthening training # as a runner, you should not just run, but make sure you are doing a good exercise program, including stretching, soft tissue relaxation, as well as a lot of strengthening of legs, hips, ankles and core parts, and establish a comprehensive exercise program.

Elastic band assisted training ▼ use the stretching effect of elastic band to enhance ankle strength.

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.

In fact, they are troubled by heel tendinitis and posterior tibial tendinitis.

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.

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).

Whole body coordination and control training ▼ single foot inside and outside jump can improve the strength of ankle and calf and accelerate the speed of lateral movement.

5.

Instrument assisted training ▼ achieve the comprehensive stress of the ankle through the use of unstable instruments.

Help fight heel tendinitis and posterior tibial tendinitis.

Many people have running ankle pain.

In addition, having a strong ankle can make the runner’s heel land in a more appropriate 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.

If the ankle strength is weak, the joints will bear more pressure, and even injuries will occur to the knee and hip joints.

Strong ankle strength can better protect joints.

The above groups of simple actions, as long as the runner keeps training, will certainly help to improve your running level and reduce the chance of injury.

8.

Now let’s share some classic ankle strengthening training actions: 1.

running shin sleeves

The ankle is the most critical part of running.

It is very important to improve the flexibility of the ankle joint during running, so it is also important to take care of the ankle joint during running! 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.

These muscles can be strengthened by training.

1.

9.

Helping prevent sprains is a common ankle injury, and about 80% of them are of this type.

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.

Protect the nearby joints.

Ankle balance training ▼ stand on one leg with eyes closed and chest held.

If the muscles around the ankle are stronger, it can better support the joints and prevent sprains.

7.

The forefoot lands on the ground and the hind foot raises ▼ to increase the stability of the ankle, which can be used for warm-up training.

Through balance training, you can enhance the adaptability of ankles and prevent sprains.

Golf training method ▼ through stepping on and pressing golf, we can strengthen the strength of the ankle.

The PE teacher’s net puts more pressure on the surrounding tendons.

4.

Move forward with a bow ▼ increase the strength of the ankle and thigh at the same time, which can be used for warm-up training.

In addition, in the process of running, the flexibility and stability of ankle joint also play a very key role.

3.

Move the forefoot back and forth when landing ▼ move the forefoot back and forth when the forefoot is flat ▼ move the outside of the forefoot back and forth, move the inside of the forefoot back and forth ▼ 4.

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.

Fixed ankle stability training ▼ stand on one foot and swing the other foot to increase ankle stability ▼ 6.

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! This article comes from: network; If there is infringement, please contact us to delete friends who like sports.