Prevent stilling, and do elastic exercises

In outdoor sports, people with poor leg stability will stomach without paying attention. In this regard, He Junjie, a rehabilitation therapist at the Sichuan Civil Affairs Rehabilitation Hospital, brought a set of simple ankle elastic exercises. You only need to prepare a elastic band to practice at home. Essence

Action 1: Anti -resistant ankle flip

[Action points] Walking the elastic band to the back of the feet, and the two feet use the ankle as the fulcrum, flipping and stretching to the left and right sides, so that the outer muscles of the calf feel the tightness. To the greatest extent, keep it for 3 to 5 seconds, and then restore the starting state.

Action 2: Anti -resistance and stretching feet

[Action point] Put one end of the elastic band on the toes, and hold the other end in the hand. The toes are pressed down and straightened the instep. It is maintained for 3 to 5 seconds to the greatest extent, and then the starting state is restored.

Action three: resistance hook foot

[Action point] Fix one end of the elastic band on the bedside and wait, the other end is put on the toes, the toes hook back in the direction of the body, keep it to the greatest extent for 3 to 5 seconds, and then restore the starting state.

Reminder: Do one group every morning and evening, 15 times in a group. When you do the above actions, you should do your best according to your own situation. If you find discomfort symptoms, you need to stop training immediately. (Yang Min reporter Yang Min)

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