脚腕关节深层肌肉锻炼图片(深层肌肉锻炼：让你的脚踝关节更健康的4个动作)

舒老师 文章编号：-10021 2024-06-11

Introduction

Foot and ankle injuries are quite common and affect a large number of people. One way to prevent these injuries is by strengthening the deep muscles of the foot and ankle. In this article, we will take a look at four exercises that can help you achieve stronger and healthier ankle joints through deep muscle training.

Ankle Circles

Ankle circles are a simple yet effective exercise for strengthening the deep muscles of the ankle. To do this exercise, sit on a chair with your feet flat on the floor. Lift one foot off the floor and rotate your ankle in a circular motion, making sure to move the foot through a complete range of motion. Repeat this motion in the opposite direction and then switch to the other foot. You can perform this exercise for 10-15 repetitions on each foot.

Ankle Dorsiflexion

Ankle dorsiflexion is another great exercise for strengthening the deep muscles of the ankle. To do this exercise, sit in a chair with your feet flat on the floor. Place a resistance band under the ball of your foot and hold the ends of the band with both hands. Keeping your foot in a dorsiflexed position, pull on the band to create resistance and hold for a few seconds. Release the tension and repeat for 10-15 repetitions on each foot.

Ankle Plantar Flexion

Ankle plantar flexion is an exercise that targets the deep muscles of the ankle and helps to improve flexibility and mobility. To do this exercise, sit in a chair with your feet flat on the floor. Place a resistance band around the ball of your foot and hold the ends of the band with both hands. Keeping your foot flexed, push down on the band to create resistance and hold for a few seconds. Release the tension and repeat for 10-15 repetitions on each foot.

Inversion/Eversion

Inversion and eversion are exercises that target the deep muscles of the foot and help to improve balance and stability. To do inversion, sit in a chair with your feet flat on the floor. Lift one foot off the floor and turn it inward, so that your big toe moves toward your other foot. Hold for a few seconds and then return to the neutral position. Repeat for 10-15 repetitions on each foot. To do eversion, follow the same steps but turn your foot outward instead of inward.

Conclusion

Through these four exercises, you can improve the strength and flexibility of the deep muscles in your ankle and foot. This will not only help to prevent injuries but also enhance your balance and stability. So start incorporating these exercises into your daily routine and enjoy healthier, stronger ankle joints!