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"Coach, I've capsized!" A proposal for training after ankle sprains to avoid the difficult cycle of habitual sprains.

"Coach, I've capsized!" A proposal for training after ankle sprains to avoid the difficult cycle of habitual sprains.

May 23,2021

Author : Unistar

Whether you are a member of a school team, a departmental team, or simply a sportsman who loves sports, you have probably sprained your ankle at one time or another, which is commonly known as "capsizing".

Whenever a sprain occurs, rest for a while.2-3He will be able to return to the field in a few weeks, but in serious cases, he will need to use crutches to help him walk, and it will take a long time for him to recover before he is able to train again.So.UNI-MAGAZINETo help you organize a few simple movements, which can effectively rehabilitate yourself after an injury, shorten the recovery time and avoid entering the difficult cycle of "habitual sprains".

1 Write with your toes.A-Z

This exercise trains the muscle groups around the ankle and increases the angle of force applied by the surrounding muscles, and is suitable for the pre-injury period at a pain-free range.

This training method is not only not limited by the time of the venue, you can train at any time, and will not cause too much fatigue, can be said to be the least difficult rehabilitation training!

2 Standing on one leg

Initial training can be done on a normal hard surface. If you are unable to stand on one foot due to your injury, you can also hold on to a wall or a stable table or chair to reduce the difficulty of the training.

For advanced training, step on something soft and unstable, such as a cushion or pillow,BOSUThe more unstable the surface, the higher the training intensity!
復健訓練

(Beginning training can be done on a flat surface; advanced training can be done standing on a soft surface)

3 Padded Foot Training

Simple movements can effectively help prevent ankle stabilization, can be divided into two feet and one foot, depending on the degree and stability of the adjustment, special attention should be paid to maintain ankle stability and ensure that the angle does not flip, if there is inversion of the situation can be depending on the circumstances of the heel clip the ball to help fix the angle of the ankle joints.
復健訓練

(Keep the toes and knees facing forward to keep the ankle joints stable)

4 Single Leg Romanian Hard Lifts

If you're a regular gym-goer, you've probably heard a lot ofRDLThis name is also known as the Romanian hard lift, and we recommend the one-legged Romanian hard lift, in addition to increasing the hip and leg muscle strength, can also train the lower limb joint activity stability and the overall power chain transmission, belongs to the highCPThe value of the training action!

復健訓練

(Keep the core tight and the joints stable during the movement)

復健訓練

(Single LegRDLWhen training, be sure to pay attention to the direction and stability of the hip and knee joints!)

Most common ankle sprains on the sports field are not very serious tissue injuries, but if they are not handled in a proper manner, they may become difficult to heal over time and affect sports performance.
butThere is no need to be overly afraid, face each injury with caution, seek professional help when needed (doctors, sports protectors, physiotherapists, etc.) to ensure that the body tissues are back to their optimal condition, and then you can effectively prolong your sports career!

Next time.UNI-MAGAZINEWe will explain the causes and solutions of "habitual sprains" in a simple way!
Written by Alexandra Chen

Unistar

Unistar is a premier specialist in dye-sublimation jerseys and custom teamwear in Asia. With over a decade of apparel manufacturing expertise, we specialize in high-end Japanese EPSON digital printing technology and performance fabric R&D. From school club kits and corporate apparel to professional league uniforms, we are committed to providing "one-stop" professional design and in-house production services, ensuring every garment delivers vibrant colors and peak moisture-wicking performance.