Athletic Ankle Support

Muab ib daim phuam nrog koj cov ntiv taw, ntau zaus raws li koj nyiam.

Xa kev nug

Khoom Taw qhia

Pob Tawb Rehabilitation Exercise Plan

Lub Limtiam 8th (Lub Hlis 2) Tom Qab Kev phais

1. Muab ib daim phuam nrog koj cov ntiv taw, ntau zaus raws li koj nyiam.

2. Nias thiab tig daim phuam ob zaug ib hnub.

3. Resisted inversion thiab eversion ce. Zaum saum txaj los yog quav, qhwv ib qho elastic band nyob ib ncig ntawm koj txhais taw, thiab quab yuam invert thiab evert tus cuam tshuam ko taw. Rov ua 30 zaug ib zaug, so 30 vib nas this, tom qab ntawd mus ntxiv. Rov ua 4-6 zaug, 2-3 zaug ib hnub.

4. Static squats, 2 feeb txhua, so 5 vib nas this, ces txuas ntxiv. Rov ua 10 zaug ib zaug, 2-3 zaug ib hnub.

5. Resisted calf curls thiab calf stretches. Rov ua 30 zaug ib zaug, so 30 vib nas this, tom qab ntawd mus ntxiv. Rov ua 4-6 zaug, 2-3 zaug ib hnub.

6. Tiv thaiv tag nrho squats, 3-5 feeb txhua, 1-2 zaug ib hnub.

7. Ib leeg- hauv caug squats, 3-5 feeb txhua, 2-3 zaug ib hnub.

8. Kauj Ruam -downs, 20 reps rau ib teev, 20 vib nas this so ntawm txhua lub teeb, 2-4 teev, 2-3 zaug ib hnub.

9. Sawv ntsug ntawm cov ntiv taw thiab cov ntiv taw, nrog koj txhais tes ntawm lub rooj lossis phab ntsa, thiab ua pob luj taws, 5 teeb tsa ib hnub, 20 reps ib teev.

8-12 lub lis piam tom qab kev phais (2-3 lub hlis tom qab phais)

Lub sijhawm no tsom mus rau kev txhawb nqa kev cob qhia proprioception thiab pab txhawb kev rov qab mus rau txoj haujlwm qub los ntawm kev sib koom ua haujlwm. Qhov no suav nrog ib qho - ceg sawv ntsug thiab kev sib npaug ntawm pawg thawj coj, ua raws li cov lus hauv qab no.