For running, the foot and ankle is the link that directly contacts the ground to bear the impact, and it is highly related to the running performance and injury. And it is worth mentioning that the foot and ankle function not only affects the injury of the ankle itself, but also related to other injuries such as knee and back. Imagine running in flip-flops for a month, there will be two possibilities, you get used to it and you hurt all over. For most people, the latter is a little more likely. The following summarizes a few basic exercises for foot and ankle function to share with you: a. Resistance foot dorsiflexion This is an exercise for the anterior tibial muscles. Although this muscle is not a power muscle, there is no direct load added to it, but many people will have significant soreness here after running, because the anterior tibial muscle is very important to maintain the posture of the ankle muscle, it is contracted all the time during running. Second, resistance foot plantarflexion Exercise calf triceps. As the most important muscle in the human walking and jumping movement to obtain forward and upward momentum, the exercise of the triceps calf muscle is very important. In patients with foot drop, the muscles of the triceps calf and the anterior tibial muscles are often uncoordinated, as shown by the high muscle tone of the triceps calf and the lack of muscle strength of the anterior tibial muscles. Therefore, the improvement of their work performance is the main task of foot drop rehabilitation. Third, resistance to inversion and valgus of the foot The mobility of these two directions is related to the flexibility and stability of the ankle joint, and has a high correlation with the broken foot. Many habitual broken feet are characterized by the presence of ligamentous laxity and inward and outward turning weakness or imbalance. Although this isolated exercise lacks functionality, it is still necessary as a basic protective exercise.