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1、脚踝练习AnkleExercisesBeginankleexercisesasdirectedbyyourdoctorortherapist.Youmayhavesomesorenesswhileexercising.Ifyouhavemorethanmilddiscomfort,stopexercising.Applyicetoyouranklefor15minutesafterexercising.Donotapplytheicedirectlytotheskin.Dotheexercises3timesaday.Ifyourdoctorputyouinaboot,removeittodo
2、theexercises.Callyourdoctorforanappointmenttocheckyouranklein7to10days.Doonlytheexerciseschecked.按照医生或治疗师的说明，开始脚踝练习。您可能在练习时感觉到些许酸痛。如果感觉到超出轻度的不适，请停止练习。练习后，将您的脚踝冰敷15分钟。冰块不得直接接触皮肤。每天练习3次。如果医生要求您穿靴子，在练习时请将其脱下。与医生预约，以便7至10天后检查您的脚踝。典成勾珏的株习，回写字LetterWritingMovingonlyyourankleandfoot,writeeachletterofthealp
3、habetonthefloor.Keepyourlegstraight.Donotbendyourkneeorhip.Theletterwillstartsmallandgetlargerasyouranklemotionimproves.仅移动脚踝和脚，在地板上书写所有英文字母。保持腿伸直。不要弯曲膝盖或臀部。最开始时写字幅度较小，随着脚踝动作改善，写字幅度可扩大。模仿开车时踩下或松开油门的动作，上下活动您的脚。重复10次。AnkleSidetoSideMoveyourfootsidetoside.Repeat10times.将脚从一侧移动到另一侧。重复10次。AnklePumpsMovey
4、ourfootupanddownasifpushingdownorlettinguponagaspedalinacar.Repeat10times.脚躁画圈用脚画圈。先按顺时针方向活动，然后按逆时针方向重复。重复10次。AnkleCirclesMakecircleswithyourfoot.Goclockwisethenrepeatcounterclockwise.Repeat10times.AnkleStretchSitwithyourlegoutstraight.Loopatowelaroundtheballofyourfootandpullback.Pulltofeelastretch,
5、butnotpain.Releasethepressure.Holdthestretch20to25secondsandrepeatthisexercise3timesaday.。脚邮展呈坐姿，腿部伸直。在脚掌部位缠一条毛巾，向后拉动。拉动至感觉到伸展，而不是疼痛。放松。使伸展保持20至25秒，每天将此练习重复3次。ToeCurls脚趾卷曲Spreadatowelonthefloorinfrontofyou.Sitonachairwithyourfootflatonthetowel.Curlyourtoesandgatherthetowelunderthearchofyourfoot.Donotmoveyourheelduringthisexercise.Repeat10times.在面前的地板上平铺一条毛巾。坐在椅子上，将脚平放在毛巾上。卷曲脚趾，将毛巾抓拢在足弓下方。在练习过程中不要移动脚后跟。重复10次。
Anklercises康复锻炼：脚踝练习介绍（英汉）.docx
