this post was submitted on 18 Jul 2023
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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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[–] subterfuge 5 points 1 year ago* (last edited 1 year ago)

After an ankle injury, my physical therapist recommended to purchase Resistance bands of different strengths and BOSU Ball from Amazon. Resistance training, balancing exercises, and Stretching.

That being said, I would try finding a sports medicine specialist or PT to guide you through these exercises to address the pain you’re experiencing. https://www.verywellhealth.com/ankle-exercises-a-complete-guide-2696480

https://www.menshealth.com/fitness/a26412541/ankle-strengthening-exercises/