To Prevent Watered Wrinkles, Do These 3 Exercises Routinely

Illustration of routine exercises to prevent sprained ankles (Freepic/DrazenZigic)

YOGYAKARTA - An ankle is a body part that is very susceptible to injury, especially a sprain (sprine ankle). This injury occurs when a ligament or ikat tissue that brings the bone together, is attracted or torn due to sudden motions such as slipping or turning its legs to the side.

This injury is not only painful, but can also cause balance to decrease and risk falling. This sprained injury can also recur in the future. Fortunately, citing Harvard Health, Wednesday, July 9, there are effective strategies you can take to maintain strength, flexibility, and ankle stability to avoid injury, here's an explanation.

The calf muscle, especially gastrocnemius and soleus, supports ligants and helps withstand pressure when standing, walking, or running. Exercises to strengthen the calf muscles, among others, are the following:

With this exercise on a regular basis, muscles become stronger and ankles are more resistant to excessive pressure.

This muscle helps control the lateral movement (besides), preventing ankles from shifting too extreme which is often the cause of injury. To strengthen the associated muscles, you can practice using the band's resistance.

To do this, tie one end on the leg of the table and the other end on the middle of the leg. Make movements inside and out (evert) alternately 10 times each leg. In the gym, you can use a gym tool for similar exercises. By strengthening this derivative and stabilizer muscle, the balance of the legs is more maintained when walking on an uneven surface or during exercise.

Muscle roughness is as important as its strength. Stretching keeps the range of ankle movement maximal, especially for the lower part of the calf muscle (soleus). Basic stretching exercises must be done before you start regular exercise, especially cardio sports.

The basic stretching, such as with one leg behind, the heel remains on the floor, leaning against the wall and slightly prone to the front knee to stretch the muscles over the calf. Hold this position for 10-30 seconds. This routine stretch helps prevent ankles from being twisted by unnatural movements, while increasing flexibility.

It should be understood, ankle injuries occur more often when ligaments or muscles are unable to withstand extreme movements. Strong and flexible calf muscles, as well as stable side muscles, legs have a natural defense against sudden pressure. Plus, you also increase balance and body awareness that is important to prevent injury.

The preventive steps for sprained ankles above, not only keep ankles healthy. But also strengthen the body's foundation to be more resistant to daily and sporting activities.