Sat. Dec 4th, 2021

Stretches to Prevent Ankle Injuries: To prevent ankle injuries, stretches should be completed at the beginning and end of every workout. The best way to see results is stretching after a warm-up and then again when you cool down from your exercise session. Some examples include; lifting one leg up while sitting on the floor with legs straight out in front of you, holding for thirty seconds each side, or touching your toes while seated comfortably (without rounding at the back). It’s also important not to forget about simple calf stretches such as standing behind a chair and leaning forward onto it so that all bodyweight rests on hands that are gripping the top rung. Lean into this stretch for thirty seconds before releasing.

Preventions

To prevent ankle injuries, stretches should be completed in the beginning and end of every workout. The best way to see results is stretching after a warm-up and then again when you cool down from your exercise session. Some examples include; lifting one leg up while sitting on the floor with legs straight out in front of you, holding for thirty seconds each side, or touching your toes while seated comfortably (without rounding at the back). It’s also important not to forget about simple calf stretches such as standing behind a chair and leaning forward onto it so that all bodyweight rests on hands that are gripping the top rung. Lean into this stretch for thirty seconds before releasing.

Why Ankle Injury?

Ankle injuries are one of the most common sports-related injuries, especially for athletes that participate in high-impact sports like basketball or football. Luckily, there are several stretches to prevent ankle injuries so you can keep on playing your sport without worrying about getting injured!

How to Cure Ankle Injury?

First off is the standing calf stretch. To do this, stand facing a wall with arms stretched out against it shoulder height and feet straight back behind you. Now push forward until you feel tightness in your calves then hold for 30 seconds before repeating three times. The second stretch is called the seated Achilles tendon stretch which involves sitting down with legs extended out front then using both hands to grab around your toes tightly while pulling them towards yourself as far as they will go. Hold for 30 seconds before repeating it three times. The third stretch is called the seated hamstring and hip stretch which involves sitting on a mat or towel then bringing one leg up to your chest as you lean forward until you feel tightness in your hips, hamstrings, and back of legs. Repeat with other foot. Finally, there’s the standing piriformis stretch which starts by crossing one leg behind another so that it forms an X shape at your ankle bone area then gently leaning towards this side while keeping both parts straightened out. Hold for 30 seconds before switching sides and repeating two more times on each side (for a total of three sets).

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