The ankle joint is commonly known as the “neck of the foot” and is the joint that carries the most weight. The joint surface is smaller than the hip and knee joints, but the weight it bears is greater than that of the hip and knee joints; the ankle joint is close to the ground and cannot be effectively cushioned from the force. Therefore, the requirements for ankle joint function recovery are higher than other parts of the body. What should I do if my ankle swells and hurts when I exercise? It is normal for the ankle joint to become swollen when exercising or dropping. Elevate the affected limb when lying down, slightly above the level of the heart, to promote blood flow back and facilitate swelling. After each functional exercise, ice can be applied to the ankle joint for 15 minutes, but do not put ice directly on the skin. The functional exercise of the ankle joint is usually not less than 3 times a day. What does the exercise consist of? The first and most important rehabilitation exercise after ankle sprain is joint mobility training, including flexion and extension, rotation, internal and external rotation. How to perform the exercises? In the early stage, passive methods are used, and in the later stage, active functional activities are the main focus. Ankle dorsiflexion exercise (above) (1) In sitting or lying position, put a cloth, towel, rubber band, etc. over the front of the foot. (2) Sitting on a small bench or chair or sofa, move the injured leg backward to the maximum and hold it for 10 seconds, without the palm of the foot leaving the ground throughout; (3) When you are able to stand, press the leg in a lunge, bend the knee in front of the healthy leg, move the injured leg backward as far as possible and lean the body forward so that the ankle is dorsiflexed and the palm of the foot does not leave the ground at all times. It is also possible to stand and push the wall or step on the book. (4) squat training Early on, you can hold something (such as tables, chairs, etc.) to practice squatting and slowly adjust your posture. About 15 minutes a day. Ankle plantar flexion exercise (1) lifting heel exercise: early in the chair sitting upright, lifting the heel, toe effort downward tense, middle and late can stand holding the chair or wall, lifting the heel. (2) Kneeling downward pressure exercise: after the fracture heals or soft tissue repair, you can kneel on the bed with both legs flat, and then try to slowly sit backward on your feet. Be sure to grasp the strength, do not push too hard, and insist on 10 seconds. Repeat the exercise repeatedly. Inward and outward ankle turning exercise Inward turning: The patient takes a sitting position and wraps the training band around the foot. Turn the foot inward on the side of the healthy limb (inversion), with the affected limb against it. External rotation: Sitting position, wrap the training band around the outside of the foot and fix it with the other foot. Turn the foot outward on the side of the healthy limb (external rotation), with the affected limb against it. Ankle rotation exercise Rotate the ankle with the hand holding the heel (passive activity). It can start slightly slow and gradually increase the speed and amplitude. In the middle and late stages, start active activities (as in the picture above). You can use the “up three, down three, turn one” method, i.e. up three hooks, down three grasps, turn one. “Writing Exercise” Using the toes as pencils to write. Move the ankle and foot and write each letter of the alphabet on the floor. Keep the calf straight, without straightening the knee and ankle. The letters start small and become larger as the ankle joint function improves. Walking Exercise Try to maintain a normal walking position for 2-3 hours a day for half an hour at a time. Walk more in the morning and less in the afternoon. If conditions allow, you can use special instruments to help you exercise with more precision (below). Of course, there are many other functional exercise methods for the ankle joint, so you can use your own ingenuity to innovate various exercise methods. As long as you can achieve the purpose of functional rehabilitation, you can try all kinds of methods. Warm tip: the principle of joint function exercise is “step by step”, according to the ability, gradually increase the angle of activity, adhere to the exercise, need perseverance and persistence. The effect will be better if you exercise after soaking your feet.