The keys to strengthening ankles for running
Ankles in good condition can give a lot of satisfaction to any runner. A large part of an athlete’s performance depends largely on his or her physical condition. In the case of this running joint, which is so used to withstanding enormous pressure with each stride, it is advisable to strengthen it with the running technique. In order to achieve stronger ankles for running, a series of regular exercises will suffice.
- 1 Why is it essential to prepare the ankles for running?
- 2 Exercises to work your ankles and prevent running injuries
- 3 Tiptoeing
- 4 Heel walking
- 5 Lateral stroke
- 6 Short stride up a single knee
- 7 Short jumps with virtually no knee flexion
- 8 Elevation of knees
- 9 Heels to the buttocks
- 10 Skipping pulling arms
- 11 Toe running
Why is it essential to prepare the ankles for running?
In addition to strengthening the ankles for running, the running technique will also help to improve ankle joint mobility, achieve better results in the race with exactly the same care and reduce the risk of injuries such as plantar fasciitis, Achilles ligament or periostitis, making the ankle more resistant to sprains.
Most passionate runners are unaware of the advantages of preparing their ankles before running. In a very short time you will appreciate the evolution, with a faster improvement, and suffer less muscle and joint discomfort in the ankles.
There are several exercises to strengthen the ankles, most of them included in the race technique. It should not be forgotten that this kind of training is linked to the 3 basic skills of any session: such as strength, flexibility and speed.
The work to strengthen the ankles to run, consisting of the race technique, will be done at the conclusion of the shoots, in a state of fatigue. By concentrating more force on the ankles, legs and feet, the muscular restoration is accelerated and thus injuries are avoided, apart from the sensible prospering of the running technique.
Exercises to work your ankles and prevent running injuries
All the work that is done with the aim of achieving stronger ankles for running should be done on a soft and flat terrain, preferably on grass or dirt. In a first instant, covering a distance of thirty meters will be sufficient, although those who exercise at a higher level can lengthen it up to fifty meters.
In order to do this, the heels must be lifted as high as possible and very short steps must be taken. Face forward, face in and face out. There are 3 variations that must be included in every technique session. The first with the tip of the feet face the front, the second with the tip face inside and the last with the tip face outside.
With very short steps you must raise the tips of your feet to the limit to walk with your heels. There are 3 variations, with the tip face front, face outside and face inside.
Arms face front and face back to time to gain speed by running, trying to make the movement orderly in each and every jump.
Short stride up a single knee
Coordinating as best as possible with the movement of the arms, the elbow should be carried backwards. Each half of the course is done by climbing one leg only.
Short jumps with virtually no knee flexion
In order to strengthen the ankles with this exercise, it is necessary to propel oneself only with the ankle, propelling oneself more face up than face to the front.
Elevation of knees
The traditional exercise known as Skipping. It consists of running, elevating your knees a lot, without hardly advancing and very often.
Heels to the buttocks
The log should bend subtly face forward and the heels, while we move face forward, should touch the buttocks.
Skipping pulling arms
This exercise demands running up the knees to reach sixty degrees, very often in the movement of arms and without practically advancing.
Run with the tip of the feet without practically flexing the knees, where the feet are going to go in front and the arms are going to pull face back.
By doing these exercises two or three times a week the runner will be able to boast of stronger ankles to run and reduce the danger of injury by doing the sport you like best.