15/11/2025
💢腳腕扭傷俗稱「拗柴」，無論在運動還是日常生活中都是十分常見的創傷。很多人都誤以為只靠冰敷和休息，便能夠讓扭傷康復並恢復腳腕的活動和穩定性。實際上，如果沒有足夠和合適的復康，腳腕的穩定性和周遭肌肉的力量可能無法完全恢復，從而演變成慣性拗柴，造成長遠的影響。
我們有幾個簡單的運動來增強大家腳腕的穩定性💪🏻
1️⃣ 動作一：小腿提踵 (Calf Raise)
做法： 雙腳同步提踵
進階挑戰： 挑戰單腳提踵, 想再難啲可以試吓負重
2️⃣ 動作二：趷腳跟前行 (Tiptoe Tandem Walking)
做法： 沿著一條直線，趷高腳尖，用極細嘅步距向前行
進階挑戰： 可以負重（例如水袋），利用水嘅流動進一步挑戰穩定性
3️⃣ 動作三：單腳平衡 (Single Leg Stand)
做法： 企喺唔穩陣嘅平面（如：毛巾摺高/Foam Pad）上單腳企
進階挑戰： 喺單腳企同時，加入上肢擺動，挑戰你嘅極限
🩺本中心的治療療程均由香港註冊物理治療師一對一負責，如有任何身體不適或痛症疑問，歡迎諮詢我們的物理治療師。
💢Ankle sprains are one of the most common injury in both sports and daily activities. Many people mistakenly believe that ankle movements and stability can be regained just by icing and resting. However, without sufficient and proper rehabilitation, ankle stability and muscle strength may not be fully retrieved. These can result in recurrent ankle sprain which may cause long-term disturbance.
Here are some simple exercises to help enhance ankle stability💪🏻
1️⃣Exercise 1: Calf Raise
Beginner: Perform the calf raise with both feet simultaneously
Advanced: Try the Single-Leg Calf Raise and add weight
2️⃣ Exercise 2: Tiptoe Tandem Walking
Beginner: Walk forward along a straight line on your tiptoes, taking very small steps
Advanced: You can add weight (like the water bag in the video), using the movement of the water to further challenge your stability
3️⃣ Exercise 3: Single Leg Stand
Beginner: Stand on an unstable surface (a folded towel or a foam pad) on one leg
Advanced: While standing on one leg, add upper body movements to challenge your limits
🩺Treatments are all conducted 1-on-1 by registered physiotherapists. If you have any physical discomfort or questions, please feel free to consult our physiotherapists.
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WhatsApp 查詢／預約：+852 5740 2725
📍地址：旺角山東街38號 38廣場10樓
旺角港鐵站E1出口步行一分鐘, KFC旁邊
網址：www.mobilizephysio.com
Facebook: mobilizephysiohk
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🕘 營業時間
週一至週五｜09:00 - 20:00
週六至週日｜09:00 - 18:00
公眾假期休息
敬請預約 ‧ Appointment only
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