踝关节扭伤后的自我锻炼

Protocol: Ankle Sprain

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.