The keys to strengthening your ankles for running
Good ankles 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. To achieve stronger ankles for running, it will be enough to perform a series of exercises on a regular basis.
- 1 Why is it essential to prepare your ankles for running?
- 2 Exercises to work the ankles and prevent running injuries
Why is it essential to prepare your ankles for running?
The running technique, apart from strengthening the ankles to run, will also help the joint mobility of the ankle to thrive, achieve better results in the race with exactly the same sacrifice 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 even before running. In a very short time you will appreciate the evolution, with a faster improvement, and you will suffer less muscular and articular discomfort in your ankles.
There are several exercises to strengthen the ankles, most of them included in the running technique. It should not be forgotten that this kind of training is linked to the 3 basic skills of any session: strength, flexibility and speed.
The work to strengthen the running ankles, consisting of the running technique, will be carried out at the end of the runnings, in a state of fatigue. By concentrating the force more on the ankles, legs and feet, the muscular restoration is accelerated and in this way injuries are avoided, in addition to significantly progressing the running technique.
Exercises to work the ankles and prevent running injuries
All work that is done with the aim of achieving stronger ankles for running should be done on soft, flat ground, preferably in grass or soil. At first, covering a distance of thirty meters will be enough, although those who exercise at a higher level can extend it up to fifty meters.
To do this, you have to raise your heels as high as possible and make very short steps. Face front, face in, face out. There are 3 variations that must be included in every technique session. The first with the tip of the feet facing the front, the second with the tip facing inwards and the last with the tip facing outwards.
Walking on the heels
With very short steps, the toes of the feet should be raised to the limit to walk with the heels. There are 3 variations, with the tip face forward, face outward and face inward.
Face forward and face back at the same 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 well as possible with the movement of the arms, the elbow should be placed face back. It is carried out each half of the route by climbing one leg only.
Short jumps with virtually no knee flexion
To strengthen your ankles with this exercise, push only with your ankle, pushing more face up than face up.
The traditional exercise known as Skipping. It consists of running with a lot of lifting of the knees, with hardly any progress and very often.
Heels to the buttocks
The log should bend tenuously face forward and the heels should touch the buttocks as we move forward.
Skipping pulling on arms
This exercise requires running up the knees to sixty degrees, very often in the movement of the arms and with practically no progress.
Running with the tip of your feet without practically bending your knees, where your feet are going to go forward and your arms are going to pull your 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 risk of injury by doing the sport you like best.