this post was submitted on 18 Jul 2023
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How do you strengthen your ankles? (self.running)
submitted 2 years ago by richard_wagner to c/running
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I’ve been running for 1.5 years 20 miles a week on average.

I don’t have sprained ankles but I do find the outsides of my ankles are sore and tender, like when I’m putting on socks, walking up stairs, or squatting down.

How do you strengthen your ankles? Or, if my ankles aren’t the problem, what are the common weak muscles that might cause sore ankles when running?

To combat my soreness and general muscle imbalance, I recently started picking up strength training again with a simple routine that uses compound movements like squats and deadlifts. So I’m also open to weight training that could help with sore ankles.

Thanks for your suggestions.

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[–] [email protected] 6 points 2 years ago

Put your sole vertical and push down stretching is a regular option.

The other thing is to practice the ankle with a muscle memory of avoiding sprains when you're on uneven ground. Just train it to see the danger of continuing, and do something about releasing the weight of that foot immediately.

Good training can come from ice skating or roller blading. Both require the muscle memory of avoiding sprain type caving of the ankle. Do it so you release sooner.