GeneralInstructions: These exercises will help your sprained ankle to heal.
一般说明:这些训练将帮助你,使你的脚踝痊愈。
Instruction 1
Positionone leg behind the other, point the toes slightly outward and keep the kneestraight. Gently lean into the wall until a stretch is felt in calf. Hold 20seconds, then return to starting position. Repeat 3 time(s) on each side. Do 5session(s) per day.
将一条腿放在另一条腿的后面,后面的脚脚尖稍向外一点并保持膝关节伸直。身体渐渐地倾斜至墙壁上,直至后面的小腿有牵拉感。保持20s,然后重新回到起始位置。每侧重复3次,每天做5次。
Instruction2
Positionone leg behind the other, point the toes slightly outward and keep the kneebent. Gently lean into the wall until a stretch is felt in lower calf. Hold 30seconds, then return to starting position. Repeat 3 time(s) on each side. Do 5 session(s)per day.
将一条腿放在另一条腿的后面,后面的脚脚尖稍向外一点并保持膝关节伸直。身体渐渐地倾斜至墙壁上,直至下面的小腿有牵拉感。保持30秒,然后回到起始位置。每侧重复3次,每天做5次。
Instruction 3
Placetop of foot on chair as shown, then gently stretch your foot and toes as fardown as possible. Hold 20 seconds. Relax. Repeat 2 time(s). Do 3 session(s) perday.
如图所示,将脚放在椅子上,然后缓慢尽可能的牵伸你的脚及脚趾。保持20秒,然后放松。重复2次,每天做3次。
Instruction 4
Withheel of foot fixed in position, 'grab' towel with toes and drag it inward asshown. Repeat 5 time(s) on each side. Do 3 session(s) per day.
如图所示,固定脚跟的位置,用脚趾“抓”毛巾并向内拖动。每侧重复5次,每天做3次。
Instruction 5
Withheel of foot fixed in position, 'grab' towel with toes and drag it outward asshown. Repeat 3 time(s) on each side. Do 3 session(s) per day.
如图所示,固定脚跟的位置,用脚趾“抓”毛巾并向外拖动。每侧重复3次,每天做3次。
本文由cherry整理.
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