Trauma is always a nightmare for all sports people. And one of them is ankle pain. This is one of the core areas but also very prone to injury in humans. Therefore, you need to know the effective remedies when you encounter this injury, and we would like to introduce you to 2 simple ways for that.
Ankle pain can happen to you anytime during a workout. With just one improper posture or overload of the leg, this injury can completely strike. Whether severe or mild, pain can significantly interfere with your training. Therefore, you need urgent treatment procedures.
The three core parts that make the legs more flexible are the feet, ankles and ankles. The ankle joint is made up of 3 different types of leg bones, with the function to help the foot perform left-right-before-after movements. Feet with a flexible surface will help the feet adapt to all ground edges; and ankles will be an important bridge between the joints and the feet.
Legs and ankles always work together to provide stability such as strength when standing or moving. A lot of muscles, tendons and ligaments will help stabilize, resist shock, support and promote joints, as well as work together to absorb jet from the ground and increase certainty, balance. Therefore, ankle injuries can occur anywhere on these parts, if the body does not have the physical preparation necessary to support. Being pressured with improper movements, or rotating your ankles repeatedly, as well as using shoes that are not suitable for sports, can lead to harmful symptoms such as tendonitis and throbbing pain.
Unfortunately, the ankle pain does not naturally disappear. If you experience pain while walking, consider seeing a therapist for timely measures. Try gentle stretching and apply some ice to relieve pain, or use simple ankle stretches and ankle exercises to help your feet get used to the movements.
If the pain comes only when the intensity of your exercise increases and you only feel a little sting, you need to strengthen the muscles in the muscles as well as improve the ability to feel and balance the areas around the ankles. . Remember, sneakers, physical activity, and many other factors can also contribute to pain. Therefore, you also need to meet with an expert to be able to comprehensively evaluate and have a specific recovery plan.
And here are two simple ways you can apply when you encounter ankle pain:
- Balance
Sometimes, the best way to help stabilize the swollen ankle is to try to stay still. This will help your brain and muscles work together to regulate and stabilize internal disturbances. If you only use the leg muscles on one side of the ankle, only one side of the leg will be able to pull back in order to maintain balance. However, if you exercise to keep it still, your foot will go into a state of copper spasm – the phenomenon of leg muscles on both sides of the ankle working together and holding back to prevent movement. This is a great method for improving balance.
Try balancing your feet for 30 seconds. If you feel that there is no problem with this exercise, try ‘upgrade’ difficulty. Practice balancing your feet on an unstable surface, such as an elastic pad, that moves your other foot forward, back, or sides 5-10 times to challenge yourself.
2. Strengthen
Strengthening a weak muscle area is not easy, but necessary, especially when you are experiencing pain in a specific area. Use four-direction ankle movement exercises with traction to increase endurance of this muscular area comprehensively: plantarflexion, dorsiflexion, inner flip ( eversion), flip over (inversion).