The work of the ankle is to rotate, bend and stretch, and has a certain stability.
But the shoes we wear, especially flip flops and high heels, make our feet in an unnatural state, the muscles and bones of our feet can’t move, and our ankles become unstable, vulnerable to injury and pain.
Here are 8 simple actions to stabilize your ankle, eliminate pain, and take some time to relax your tense ankle! Action 1: walking stick, legs together and straight, hands on the side to stretch the instep, press the front soles of the feet down on the ground, extend the front side of the ankle, hook the toes, pedal the heels, extend the back of the ankle, repeat 8-10 times action 2: walking stick, legs together and straight, hands on the side to support the ground, soles of the feet turn inward, soles of the feet close to each other, soles of the feet open, pedal the heels, repeat 8-10 times action 3: feet Legs close together, insteps and lower legs close to the ground, buttocks sit on heels, back straight, hands above thighs, shoulders relax, and maintain 5-8 rounds of breathing action 4: feet and legs close together, toes back to the hook point, buttocks sit on heels, back straight, hands above thighs, shoulders relax, and maintain 5-8 rounds of breathing action 5: sit up, hands back on the ground, right leg straight, bend left knee, Put the left foot next to the left hip, the front of the left leg and the back of the left foot close to the thigh, keep 5-8 rounds of breathing and change to the opposite side action 6: beam angle pose, the soles of the feet close to each other, turn the thigh outward, move the left leg backward, keep the knee bent, the left heel close to the left hip, put the left foot back to the ground behind the hip, put the right hand on the ground behind the hip, turn the left hand on the upper body of the right thigh, and keep 5-8 rounds of breathing and change to the opposite side action 7: mountain pose, Put your hands together in front of your chest, your feet are about one shoulder wide, your toes abduct, bend your knees and squat down, your hips find the ground or sit on the brick, and your back extends upward.
Open your chest, put your elbows on the inside of your knees, turn your thighs outward, and relax your shoulders.
Keep breathing for 5-8 rounds.
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