I’ve been running for 1.5 years 20 miles a week on average.
I don’t have sprained ankles but I do find the outsides of my ankles are sore and tender, like when I’m putting on socks, walking up stairs, or squatting down.
How do you strengthen your ankles? Or, if my ankles aren’t the problem, what are the common weak muscles that might cause sore ankles when running?
To combat my soreness and general muscle imbalance, I recently started picking up strength training again with a simple routine that uses compound movements like squats and deadlifts. So I’m also open to weight training that could help with sore ankles.
Thanks for your suggestions.
Put your sole vertical and push down stretching is a regular option.
The other thing is to practice the ankle with a muscle memory of avoiding sprains when you’re on uneven ground. Just train it to see the danger of continuing, and do something about releasing the weight of that foot immediately.
Good training can come from ice skating or roller blading. Both require the muscle memory of avoiding sprain type caving of the ankle. Do it so you release sooner.
After an ankle injury, my physical therapist recommended to purchase Resistance bands of different strengths and BOSU Ball from Amazon. Resistance training, balancing exercises, and Stretching.
That being said, I would try finding a sports medicine specialist or PT to guide you through these exercises to address the pain you’re experiencing. https://www.verywellhealth.com/ankle-exercises-a-complete-guide-2696480
https://www.menshealth.com/fitness/a26412541/ankle-strengthening-exercises/
If you haven’t sprained/hurt them and they’re sore, that sounds like they’re not happy about something. Overuse, or some gear issue (shoe), but generally inflamed.
But, to just answer your question, run on trails not the road and you’ll strengthen all the lower leg muscles connected to your foot/ankle. Just remember to pick up your feet more than street running, or your gonna fall!
P.S. you’re still probably going to fall :)
A very easy one is to stand on one leg every day while you clean your teeth
Calf raises and tibialis raises (search youtube) are what I’ve been doing, they seem to be helping.
