10月底脚踝扭伤后就没能认真锻炼,当时没有经验,居然听一个蒙古大夫的指导当天晚
上揉了半天,后来才知道应该冰敷,1月初又再次扭伤,直到最近才接近完全康复。期
间看过专科医生,有一套自己在家做的康复练习,拿出来和大家分享一下,以备后患。
。。
btw,冰敷在脚踝受伤后的头10天内,效果显著,10天以后,意义就不大了,医生语。
我先码文字,图在最后。
PhysioTools: Personal Exercise Program
1. Sit on a chair. Cross the ankle to be stretched over the other knee.
Place your hand on the top of your foot and stretch your ankle (point toes).
Hold approx. 20 secs. Feel the stretch in your shin.
Repeat 3 times.
2. Stand in a walking position with the leg to be stretched straight