踝 (huái): ankle

以扎马步为例，不仅要把身体降下来，还要控制膝、髋和脚踝一起受力。

yǐ zhā mǎ bù wéi lì , bù jǐn yào bǎ shēn tǐ jiàng xià lái , hái yào kòng zhì xī , 髋 hé jiǎo huái yī qǐ shòu lì .

Take the horse stance as an example: not only do you need to lower your body, but you also need to control the distribution of force across your knees, hips, and ankles.

于是，我让她试着保持身体成一条直线，从脚踝处微微向前倾。

yú shì , wǒ ràng tā shì zhe bǎo chí shēn tǐ chéng yī tiáo zhí xiàn , cóng jiǎo huái chǔ wēi wēi xiàng qián qīng .

So I had her try to keep her body in a straight line, leaning forward slightly at the ankles.

建议每坐40~60分钟便要起身活动，做一做肩颈拉伸、扩胸运动、踝泵运动或短距离步行。

jiàn yì měi zuò 4 0 6 0 fēn zhōng biàn yào qǐ shēn huó dòng , zuò yī zuò jiān jǐng lā shēn , kuò xiōng yùn dòng , huái bèng yùn dòng huò duǎn jù lí bù xíng .

It is recommended that you get up and move around every 40 to 60 minutes, doing some shoulder and neck stretches, chest-opening exercises, ankle pumps, or a short walk.

像我这种足踝稳定性不好而且近视的人基本告别夜跑了。

xiàng wǒ zhè zhǒng zú huái wěn dìng xìng bù hǎo ér qiě jìn shì de rén jī běn gào bié yè pǎo le .

For someone like me, with poor ankle stability and nearsightedness, night runs are basically a thing of the past.

其次，选购时尽量挑鞋底偏硬、带有后跟绑带的款式，避开超高厚底鞋，以固定脚踝。

qí cì , xuǎn gòu shí jǐn liàng tiāo xié dǐ piān yìng , dài yǒu hòu gēn bǎng dài de kuǎn shì , bì kāi chāo gāo hòu dǐ xié , yǐ gù dìng jiǎo huái .

Second, when shopping for shoes, try to choose styles with relatively firm soles and heel straps, and avoid shoes with extremely high, thick soles to help stabilize your ankles.