In fact, the emphasis is on prevention, starting with simple sports protection to avoid injury. Bandage techniques for the foot and ankle, ankle guards, etc., can effectively protect the joints and ligaments in the foot and ankle to prevent sports injuries. It is also a good treatment tool after an injury. It facilitates the recovery of the injury and maintains the stability of the joints and ligaments. When the ankle injury is gradually repaired, you can carry out functional exercises by yourself according to the doctor’s instruction. Gradually, insisting on the right exercises will surely enhance the stability of the ankle joint and avoid re-injury. Some simple ankle exercises Use towels or rubber bands to counteract the strength of the muscles around the ankle joint, including flexion, dorsiflexion, and internal and external rotation. Heel raises to strengthen the muscles at the back of the calf. (To be continued) Get guidance from your doctor before performing rehabilitation exercises. Whether you are in an outpatient emergency room after an injury, or after inpatient surgery, you should begin exercise, especially weight-bearing exercise, after your doctor has confirmed that it is okay to do so. First, a few terms are explained. Non-weight-bearing, that is, not bearing weight, as opposed to weight-bearing, which means bearing weight. Non-confrontation, that is, no external force against their own activities, so there is a confrontation means that there is an external force against. Next, active exercise is to make their own strength, passive exercise is their own non-exertion rely on the help of others to exercise. Okay, let’s start the rehabilitation exercises next. The ankle mobility exercises start with non-weight bearing, non-confrontational, active exercises. Figure 1 shows the dorsiflexion and flexion activities of the ankle joint, Figure 2 shows the inversion and valgus activities of the ankle joint, and Figure 3 shows the rotation activities of the ankle joint. This will exercise the mobility of the ankle joint. How to judge the effect of the exercise? That is to compare it with the opposite side of the uninjured ankle, and be satisfied if you can fully or basically achieve the degree of activity of the opposite side. If the exercise effect is not satisfactory, then it is time to apply external force and use your own hand to assist the joint movement and strengthen the exercise. Strength exercises for the ankle joint. Non-weight-bearing, confrontational, active exercise. This exercise is better to use elastic band, really no towel it. Figure 4 is an inversion strength exercise, Figure 5 is an external strength exercise, Figure 6 is a dorsiflexion strength exercise, and Figure 7 is a flexion strength exercise. Do 10 reps of each set. If you feel significant pain, you should reduce the tension of the elastic band and gradually adapt to strengthen it. Ankle flexibility exercises. Weight-bearing, non-confrontational, active exercise. Figure 8 is a single-leg stance. Figure 9 is also a single-leg stand, but with an extra pillow under the foot. Figure 10 is a straight line, note that when walking the toe of the back foot should be on the heel of the front foot. How about it, think it’s simple? Try it with your eyes closed, the difficulty increases. It is best to have someone with you when you exercise to avoid re-traumatization and falls. Almost every patient I work with asks why there is no problem when resting but swelling in the ankle after exercise or walking. In fact, this is a normal phenomenon because the swelling is caused by tissue congestion after exercise. The swelling can be reduced by elevating the limb and applying cold compresses. Do not use hot water to soak your feet immediately after exercise because hot water will further dilate the blood vessels and make the tissues more congested, which will increase the swelling. This swelling may last until six months after the injury or postoperative period. However, if it is not related to activity and continues to be red, swollen and hot, it is time to go to the hospital for examination. (To be continued)