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How do you strengthen your ankles? (self.running)

submitted 1 year 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] 2 points 1 year ago (2 children)

Calf raises, single leg hopping and landing, static single leg balance exercises, etc. Weak calves contribute to a lot of problems, including ankle pain.

[–] ticho 2 points 1 year ago (1 children)

I would add a simple exercise of static single leg balancing with closed eyes. Great for ankle and calf strength, as well as overall balance.

It's amazing how much we rely on eyesight for our balance.

[–] [email protected] 2 points 1 year ago* (last edited 1 year ago)

Yep, that's a great one to start off with if you aren't recovering from an injury or have pre-existing balance issues (safer to start with eyes open for these). From there you can progress to a balance board when you're ready.

EDIT: Another one I like doing is holding a heavy object (a weight or just a can of soup or something) in one hand, then reaching forwards slowly on one leg towards your toes, before coming back up. I'm not sure if I've described that well but hopefully it helps people find an example online.

[–] [email protected] 2 points 1 year ago (1 children)

I'm fighting with some Tibialis Anterior lock-up. Like, the shin muscle won't let go.

Apparently, though, through my physio 'journey', I've learned that a strong tibialis prevents shin-splints and strengthens the knee's resilience.

Go look up how to work it and stretch it, while we're talking calves, and it could save your knee parts one day.

[–] [email protected] 2 points 1 year ago

It's too late for me, unfortunately, I already learned this the hard way. During the 2022 football (soccer) pre-season I pushed myself too hard and overloaded my legs, particularly the calves, resulting in recurring ligament and tendon injuries in both ankles that prevented me from playing or training. When I finally returned to full training, I sprained my MCL and tore my meniscus after landing awkwardly on one leg. I guess the one upside of spending almost an entire year doing physio rehab is that I've learned a lot about my body and how to take care of it.