Using Ankle Reinforced Exercise Stretching Foam RollersPoint- Try to pull the band from above, not from the side. – The band should cover the soles of your feet flat, not twisted.021. Ankles are pulling strength 2. Hands are trying to pull your ankle. Slowly pull your ankle up. Don’t do it too hard. Think of it as moderately resistant to your ankle. Do 3 sets 10 to 15 times.03 Shake your legs from side to side to press your calves once more. Round trip 20 times in 3 sets.If you’re done stretching, I’ll increase the function of your ankle. 01 Sit comfortably on the floor and hang the Sera band with the picture.Point- Make sure the Seraband is in a straight line. If it’s too up or your body is in the back or front, you’ll see a diagonal line.Tip- If you want to press harder, raise your opposite leg and move it back and forth from side to side.Ankle strengthening exercise + Stretching ankle function restoration motionFirst, let’s relax the calf muscles. 01 Sit on the floor with both hands and place the foam roller under the calf. Place the other leg comfortably.Ankle-reinforcing exercise ankle pulling 2 bare hands + use a cera bandSo far, we’ve looked at the movements that can help with ankle pain. If you feel pain due to sprained ankles or frequent use, you should recover to some extent through rest and poultice before stretching and strengthening exercises. If you just leave it in pain or stretch it, it can cause another cause of pain.In the case of the ankle, once it is sprained, not only the ligament is damaged, but the muscles around it are also damaged, causing pain. In the beginning, it will recover by resting, but if the pain is relieved after about two weeks, it will require not only a complete rest but also a certain amount of exercise and stretching. This is because damaged muscles are dysfunctional, so if left completely, the stability is greatly reduced, making them more susceptible to ankle damage and vicious circulation.Spread your 02 feet outward, bend and bleed your knees, and stimulate your calves. Do 3 sets of round trip 20 times.Hello, I’m 익tur. In this article, we will look at stretching and exercise movements that can promote recovery when you have sprained your ankle or become inflamed from overuse.I’ll teach you an ankle strengthening exercise that you can use when you don’t have a Seraband. Sit in the 01 chair and make your shins as horizontal as possible to the ground in the cross leg position. And you have to press it with the other hand so it doesn’t float.Feel the resistance of the 02 band and pull the ankle toward the body and open it out again. Slowly do 3 sets of 8-15 times as much as possible.Point- Don’t let your knees float! Press gently so that your knees don’t float with the other hand.Causes of ankle pain Stretching and exercising are not the answer03 Next, we will use the Seraband to do the same movement. 1. Pull the band with one hand and 2. Resist the ankle and move the exercise with two forces that try to pull it up.Now, let’s look at some of the movements that can help your ankle function. In this article, we prepared two stretching exercises using foam rollers and two reinforcement exercises that can be performed with a seraband or bare hands. Please apply it appropriately depending on the conditions. ※ Perform each movement at least 2-3 times a week and gradually increase it from 3 sets to 10 sets.Ankle-reinforced Exercise Pulling the Ankle Using the Sera BandPoint- Don’t let your knees float! In the beginning, your knees can float because your strength is weak. In that case, don’t force yourself to pull, just pull as much as you can.
