Kick Ankle Pain to the Curb
By Jurgens Grobler
Nobody likes or wants ankle pain , so here is a strength coach ’ s guide for runners to strengthen and stabilise your ankles and ensure pain-free running .
Body Science
Ankle pain can be a frustrating hurdle for runners , transforming an enjoyable run into a painful experience . Whether it manifests as a dull ache after long distances or a sharp twinge during your stride , addressing ankle pain is crucial for maintaining your running routine . Fortunately , with the right exercises and preventive measures , you can strengthen your ankles and keep them healthy .
What ’ s Behind the Pain ?
Understanding the causes of ankle pain is essential for effective management . Here are some common culprits :
• Weak Ankles : Weakness in the ankle muscles and ligaments can lead to instability and increase the risk of sprains and other injuries .
• Overuse or Repetitive Strain : Continuous running can strain the ligaments and tendons around the ankle , leading to conditions like Achilles tendinitis .
• Poor Mobility or Imbalances : Limited range of motion or uneven strength can force your ankles to compensate improperly , resulting in pain and potential injury .
Why Focus on Strength and Stability ?
While running does strengthen certain muscles , it often neglects others that are vital for overall stability . Here ’ s why ankle strength matters :
• Prevent Injuries : Stronger muscles around your ankles provide better support , reducing the likelihood of sprains and strains .
• Improve Running Efficiency : Enhanced ankle strength leads to smoother strides , allowing you to run faster and longer with less energy expenditure .
• Enhance Balance and Agility : Strong ankles improve your balance , enabling quicker reactions to uneven surfaces or sudden changes in direction .
Ankle-Saving Exercises
Incorporating specific exercises into your training regimen can significantly improve ankle strength and stability . These are the ankle-saving exercises you need in your training routine :
1 Calf Raises
• Why : Strengthens calf muscles and the Achilles tendon .
• How : Stand with feet hip-width apart , lift heels off the ground , then lower them slowly . For an added challenge , perform on one foot or on a step .
Stretching and Mobility
Tight muscles can lead to discomfort and misalignment . Regular stretching helps maintain flexibility , so don ’ t skip it !
• Calf Stretch : Press one heel into the ground while stepping back with the opposite foot .
• Achilles Stretch : Bend the back leg slightly while stretching to target the Achilles tendon .
• Foot Flexor Stretch : Sit on your heels with toes tucked under to stretch the underside of the foot .
Importance of Slow Progress
Strengthening your ankles takes time , so start with bodyweight exercises before gradually incorporating resistance bands or weights :
• Start Slow : Begin with gentler movements if you ’ re experiencing pain .
• Consistency over Intensity : Regular practice leads to stronger ankles more effectively than sporadic intense workouts .
The Bottom Line
Your ankles play a crucial role in running performance , but often go overlooked . By committing to strengthening exercises and proper stretching routines , you can enhance your running experience significantly . Remember that strong ankles contribute not only to injury-prevention , but also to improved speed and efficiency on every run . So , strengthen and stabilise for pain-free running .
When to Seek Help
If ankle pain persists or worsens , consult a healthcare professional . A physical therapist can provide tailored advice and help identify underlying issues affecting your running .
2 Ankle Circles
• Why : Improves mobility and flexibility .
• How : Sit or lie down , extend a leg , and rotate your ankle in controlled circles both clockwise and counterclockwise .
3 Single-Leg Balance
• Why : Enhances balance and strengthens stabilising muscles .
• How : Stand on one leg for 30 seconds ; challenge yourself by closing your eyes or using an unstable surface .
4 Resistance Band Ankle Exercises
• Why : Builds resilience against strains .
• How : Attach a resistance band to a sturdy object , loop it around your foot , and move your foot in various directions against the resistance .
5 Toe Walking
• Why : Strengthens foot muscles .
• How : Walk on your toes for 30-60 seconds while maintaining balance .
Jurgens Grobler is a holistic health and wellness advocate with a wealth of qualifications and diverse experiences , including coaching , strength training , biomechanics , injury-prevention and sport massage , and he specialises in personalised fitness programmes . As an avid runner and cyclist , he embodies a lifestyle of health , balance and passion . More at http :// www . jagfitness . co . za
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