Ankle Exercises for Runners

Ankle exercises for runners are designed to help you build strength and improve your range of motion. Ankle exercises can help guard against sprains and other injuries while playing sports or running. Improving your ankle strength is especially important if you have had previous sprains.

ANKLE RAISES

The ankle raise builds muscle and helps stretch tendons. Stand in front of a wall with your knees slightly bent and both hands resting on the wall for balance. Push up on your toes, balancing in this position for a count of five seconds. Slowly lower yourself back down and repeat the movement. Repeat 10 times or until you are fatigued.

ANKLE EXTENSIONS

Ankle extensions help increase flexibility. Lie on your back with your legs extended and arms at the sides. Bend one knee, bringing it up until your upper leg is perpendicular to the ground. From here, place both hands under your knee and hold your leg in this position. Extend your toes out, pumping your ankle as if you are pumping a gas pedal. Perform this motion quickly, returning to your original position and pumping back and forth between the two. Repeat until fatigued.

BACKWARD WALKING

Walking backward helps strengthen your ankle muscles and improve coordination. Stand straight with your knees bent and arms at your sides. Start by walking in a slow and deliberate manner, following one foot with the other. As you improve, increase the speed of your walking until it reaches a slow jogging pace. Add ankle weights for a boost in strength training.

source

GATROCNEMIUS STRETCH

The stretch improves range of motion and reduces your risk of sustaining an injury while running. Stand in front of a wall with your right foot in front of your left. Place both hands on the wall at shoulder height. Bend your right knee. Keep your left leg extended and left foot flat on the ground. Continue to bend until you feel a stretch in your right ankle. Hold for several seconds before relaxing. Repeat with your left leg.