很多時候小腿細歸細、但是腳踝就是很粗，不只肌腱短、連腳踝骨節也不明顯，其實腳踝會粗，除了腫脹之外、也跟錯誤的足底施力有關，看一下瘦腳踝三個動作，居家可以練一下、讓腳踝變纖細。
瘦腳踝動作1：消除腳踝腫脹
建議運動量：20秒一組、一次兩組
先坐著將腿稍微抬起離地，將雙腳腳踝併攏、接著抬起腳掌一上一下、這樣交替做即可，這個動作不只消除腳踝腫脹之外、還有伸展小腿肌的效果。
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V2EE.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V2EE.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V2EE.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@兔牙芙
另外這個動作也是很好的戒翹腳動作，平常在看電視、上班上課時都可以做，不挑場合時間、還可以幫助瘦腳踝。
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V1cY.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V1cY.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V1cY.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@兔牙芙
延伸閱讀：模特兒教練「深層臀肌」動作！三招改善屁股外擴、凹陷，還可以消馬鞍肉，屁股變圓變翹
瘦腳踝動作2：放鬆腳底
建議運動量：單腳30秒一組、一次兩組
首先先準備一個空瓶，直徑不要太大、約5公分左右就好，因為要踩著按摩、所以只要是空瓶都可以。
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V7LG.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V7LG.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V7LG.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@兔牙芙
接著就是放在腳底滑動、踩著按摩，可以放鬆腳底肌肉，有些足底筋膜炎的人也很推薦這樣按摩腳底，可以適當放鬆腳底筋膜。
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vcyt.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vcyt.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Vcyt.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@兔牙芙
想要增加效果的話也可以用有顆粒的按摩球，另外在滑動按摩的時候、有感覺到特別酸痛的部位也可以加強，徹底放鬆腳底。
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Va19.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Va19.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11Va19.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@兔牙芙
延伸閱讀：網紅教練示範三招消副乳、腋下蝴蝶袖！肩膀打薄、手臂根變纖細，網友親試兩週有感
瘦腳踝動作3：重建正確腳底施力
單腳30秒一組、一次兩組
錯誤施力會讓腳底、腳踝承受過多壓力，重建正確腳底施力很重要，做法相當簡單！一樣是坐著姿勢，接著將腳掌抓起、再放鬆，這樣一抓一放即可。
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V6g6.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V6g6.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V6g6.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@兔牙芙
不確定怎麼抓？也可以在地上放一條毛巾，想像用腳將毛巾抓起來、就是這種感覺，這樣一抓一放的動作可以幫助腳底正確施力，不讓腳踝接受更多的壓力。
![]({"default":{"load":"default","w":"80","h":"45","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V7M7.img?h=450&w=799&m=6&q=60&o=f&l=f"},"size3column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V7M7.img?h=351&w=624&m=6&q=60&o=f&l=f"},"size2column":{"load":"default","w":"62","h":"35","src":"//img-s-msn-com.akamaized.net/tenant/amp/entityid/BB11V7M7.img?h=351&w=624&m=6&q=60&o=f&l=f"}})
圖片來源：小紅書@兔牙芙
延伸閱讀：網美教練3招改善O型腿！O型「小腿肌」按摩技巧，兩週有感矯正腿型、拉長腿部線條
延伸閱讀：小腿骨、小腿肌外翻「自我檢測」技巧！加碼特搜小腿外翻矯正方法，居家練出纖細長腿
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