Inyawo kunye ne-Ankle Exercises for Injury Recovery and Prevention

1 -

I-Ankle Pump Up

Lo msebenzi unceda ukwandisa i-ankle dorsiflexion kwaye iqinisa imisipha phambi komlenze wakho osezantsi (shin). Yenza unyawo lwakho phezulu njengoko uzama ukuchukumisa iinzwane zakho phambi kwe-shin yakho. Bamba le ndawo iminyaka emibini. Qala ukwenza iisethi ezintathu zokuzilolonga kwe-10 kwaye usebenze indlela yakho ukuya kwimizekelo emithathu yokuzivocavoca. Zama ukwenza izivivinyo kathathu ngosuku.

2 -

I-Ankle Pump

Lo msebenzi unceda ukwandisa i-ankle plantarflexion kwaye iqinisa imisipha emva komlenze wakho ophantsi (ithole). Unyuke unyawo lwakho phantsi njengoko ubonisa iinzwane zakho ngasezantsi. Bamba le ndawo iminyaka emibini. Qala ukwenza iisethi ezintathu zokuzilolonga kwe-10 kwaye usebenze indlela yakho ukuya kwimizekelo emithathu yokuzivocavoca. Zama ukwenza izivivinyo kathathu ngosuku.

3 -

I-Bent Knee Wall Stretch

Lo mzekelo unceda ukunweba enye yeengxube zethole ezibizwa ngokuba yi-soleus. Zizenzele ngokucacileyo phambi kwodonga oluqinile. Gxotha iingalo zakho ukuze uncike eludongeni. Hambisa enye inyawo phambili. Olunye unyawo kufuneka luhlale. Khanda kancane emadolweni (emlenzeni obuye wabuyela emva) uze uzive ululale emva kwethole lakho. Gcina loo ndawo imizuzwana engama-30. Qala ukwenza iisethi ezintathu zokuzilolonga kwe-10 kwaye usebenze indlela yakho ukuya kwimizekelo emithathu yokuzivocavoca. Zama ukwenza izivivinyo kathathu ngosuku.

4 -

I-Straight Knee Wall Stretch

Lo mzekelo unceda ukunweba enye yeengxube zethole ezibizwa ngokuba yi-gastrocnemius. Zizenzele ngokucacileyo phambi kwodonga oluqinile. Gxotha iingalo zakho ukuze uncike eludongeni. Hambisa enye inyawo phambili. Olunye unyawo kufuneka luhlale. Gxotha idolo (emlenzeni obuye wabuyela emva) ude uziva ululale emveni kwethole lakho. Gcina loo ndawo imizuzwana engama-30. Qala ukwenza iisethi ezintathu zokuzilolonga kwe-10 kwaye usebenze indlela yakho ukuya kwimizekelo emithathu yokuzivocavoca. Zama ukwenza izivivinyo kathathu ngosuku.

5 -

Toe Pick Ups

Lo mzekelo unceda ukuqinisa iinzwane zakho nokuphucula ukuguquguquka kwazo. Beka intonga yezinto phantsi kwaye usebenzise izandla zakho ukuze uzithathe kwaye ubenze ukuba benze enye inqwaba. Yenza iisethi ezintathu zokuzivocavoca kathathu ngosuku.

6 -

Inyuko

Lo mzekelo unceda ukuqinisa iinzwane zakho kunye nezihlunu zamathole. Yima kwindawo ezinzileyo kwaye usukuma kwizwane zakho ngokunyusa izithende zakho emhlabathini. Bamba isikhundla sesibini imizuzwana. Qala ukwenza iisethi ezintathu zokuzilolonga kwe-10 kwaye usebenze indlela yakho ukuya kwimizekelo emithathu yokuzivocavoca. Zama ukwenza izivivinyo kathathu ngosuku. Ukuba awuqinisekanga, ubambe kwisitulo okanye udonga ngokulinganisela.

7 -

Plantar Fascia Massage

Lo msebenzi uhamba ngokuthe ngqo kwi- fascia plantar . Hlala phantsi uze uwele umlenze wakho phezu kwedolo. Ngesandla esinye, bhuqa iinzwane zakho emva kwempumlo yakho. Ngakolunye uhlangothi, gcoba indawo kwindawo ephantsi kweenyawo zakho phambi kwesithende sakho. Yenza oku 10 imizuzu kathathu ngosuku.

8 -

Ukuphunga i-Ice Bottle

Lo mzekelo unceda ukuhlalisa kunye nokuqhwala inyawo lwakho ngexesha elifanayo. Gcwalisa ibhotile ngamanzi uze uyifakelwe. Gqitha unyawo lwakho kwibhotile imizuzu engama-10 kathathu ngosuku.

9 -

Ithawula

Lo msebenzi unceda ukwandisa i-ankle dorsiflexion kwaye welula ithambo lezitho. Hlala phantsi okanye ebhedeni uze uguqe ngokuguqa. I-Loop ithawula ngaphantsi kwenyawo lwakho uze uyibuyisele ithawula uze uqale uzive ululale kwiisifuba zakho zethole. Bamba isikhundla semigqa engama-30. Qala ukwenza iisethi ezintathu zokuzilolonga kwe-10 kwaye usebenze indlela yakho ukuya kwimizekelo emithathu yokuzivocavoca. Zama ukwenza izivivinyo kathathu ngosuku.