Muscles and joints of legs – the real toilers. They carry on themselves the weight of your body all day and cope with it perfectly. The truth excessive loadings can sometimes lead to problems in legs. First of all joints suffer: knee and talocrural. The injury of the ankle joint is the most widespread home accident in cold season when on roads there is ice. To prevent ankle injuries, perform simple exercises.
It is required to you
- - small round pebble;
- - jump rope;
- - platform of 10-15 cm;
- - bottle or dumbbell;
- - buttons.
Instruction
1. In the summer you go barefoot more often. The best exercise for the ankle is the run on sand or small pebble. To perform this exercise and in cold season, buy rather big cat's tray. You can throw out the top goal net, and in the tray fill small roundish river pebble. Put the tray in the bathroom in front of the washbasin and twice a day, during the morning and evening dress, shift from one foot to the other on this pebble bare feet.
2. You go on external and the inside of the foot daily. Make the way to kitchen on outer side, and the way back – on internal. Refuse house-shoes. If at your place too cold floor, you walk in socks.
3. Carry out circular motions by feet. Sit down on the chair or the sofa. Extend legs and tear off them from the floor. Holding legs on weight, rotate feet inside, and then outside. Execute till 15-20 spins in each party. If you feel easy burning in joints, means you received sufficient loading.
4. Get up socks of legs on the small platform so that heels freely hanged down. Rise on tiptoe as it is possible above, then slowly fall down. For increase in loading it is possible to pick up dumbbells or to put the post on shoulders. But work with burdenings is possible only at absolutely healthy ankle joint.
5. Jump through the jump rope. Rope jumping is ideal exercise for strengthening of the ankle and hands. Completely to load ankles, jump, without bending knees, only due to work of ankle joints.
6. One more excellent exercise directed not only on the ankle training, but also on prevention of flat-footedness in general. Scatter on the floor small objects, for example buttons, and bring together them by toes. Put in the glass or the box. Do it of the standing position. It you in addition improve the sense of equilibrium.
7. During sedentary work roll the bare foot under the table the bottle or the dumbbell. Not to create excess noise, enclose the piece of the soft tissue under the apparatus.