Ankle strengthening exercises for runners

A Common Mishap in Runners

We walk quite a distance during our lifetime. This process is not easy on our body, especially legs, feet and ankles. In fact, every time we walk, let alone run, our feet endure a shock which, in the long run, may cause damage. Thus, once we get older, the effects of our running lives get exposed through ankle and joint injuries and deterioration of these parts in general. With some people, like athletes and others, who indulge into running frequently, these ankle problems come earlier than with other people. So, they get injured much more and much more often. Even though these injuries are not serious and take place mainly due to overuse of ankles and joints, they are still a cause for concern. Subsequently, something needs to be done in order to protect these important body parts, if we are to continue our healthy running habits. There are several exercises which can help you strengthen the body parts in question, making you less prone to the injuries mentioned above, while also preventing joint and ankle problems during old age.

The Cure – The Exercises

The first exercise of this type involves standing on a stair or a similar platform. When you do this, make sure that only the balls of your feet are supporting you, leaving your heels in the air. Then, lift your heels up, hold them for several seconds and lower them into the initial position. Repeat several times but do not overdo it. Also, once you get in shape, you might place one of your legs onto the other, while raising the heel on the remaining one. This way, you will provide more weight to your ankles, resulting in better exercising.

Secondly, you may try sitting on a chair with your feet on the ground. After doing this, try and raise your heels, holding them for several seconds and returning into the initial position. Ten repetitions will suffice.

Also, you might consider placing a band made of rubber around the upper part of your feet. Then, while keeping your heels immobile, stretch the band using the upper feet of yours. Repeat twenty times.

In order to protect yourself from muscle or ankle strains, stand on a pillow. Once you do this, lift one of your legs and grab it while balancing the rest of your body with the single leg left on the pillow. Hold this position for 10 seconds before swapping the legs.

Finally, make sure you wear proper shoes and avoid hard terrains. Running is best to be performed on earthy terrains or grass since there, you share the impact with the ground, relieving your legs, and feet of it.