How to STRENGTHEN and protect your ankles for RUNNING?

Running, for all humans, is freedom.

But that freedom can quickly turn into a nightmare when ankle pain enters the equation.

A strain, a sprain, a swollen ankle... And now your passion for running hits a wall.

Understanding the mechanisms of these injuries and knowing how to prevent them is the key to regaining control of your ankles and running without fear.

The perfect item to hit the ground running on the path to flexible, anti-fragile ankles!

Why do your ankles hurt?

Ankle pain while running is a problem that most runners encounter sooner or later.

Ankle sprain is probably the most common injury.

One bad step, one twist, and it's the end.

The ligament is overstretched, sometimes torn.

The result: a swollen, unstable ankle that prevents you from running.

But it's not just sprains.

Ankle tendonitis is also the bane of runners .

Inflammation of the tendon, often due to over-exertion or poor posture, can cause stabbing pain on the inside or outside of the ankle.

Don't ignore the warning signs: tendinopathy, if left untreated, can lead to tendon rupture, possibly with after-effects and several months of rehabilitation.

We don't want that!

Finally, there are ankle fractures.

Less frequent, but more serious, they occur after a violent shock or, more insidiously, due to repeated microtraumas .

They are called stress fractures .

In these cases, medical attention is required to avoid making the situation worse.

A better warm-up to prepare and protect the ankles

Want to avoid injuries? Start by warming up properly.

It's simple: a good warm-up prepares your muscles, tendons, and ligaments.

It makes them more flexible, more responsive.

Not doing so is like going to war without armor.

Your warm-up should include specific ankle exercises.

Rotations, bends, anything that can wake up your joints before you hit the asphalt or dirt roads.

Add in some dynamic stretches for your calves, hamstrings, and quads, and you'll be ready to tackle your running session without fear of injury.

Muscle strengthening and joint mobility for strong ankles

To protect your ankles, muscle strengthening is essential.

Working the muscles around the ankle, such as the calves and peroneals, provides them with a shield against injury.

A real elastic and flexible armor !

A Daily Practice of Joint Mobility will be essential for

increase the efficiency of the nervous system, optimal tissue regeneration and many other benefits...

The 3 Best Ankle Mobility Exercises

Cross-legged squats, tibialis raises, V steps: these exercises are your allies for ankles of organic concrete.

The cream of the crop!

Cross-legged squat

Start sitting on the floor, legs crossed.

We lean forward a little with our arms stretched out in front, and we get up in a squat while maintaining the starting support, the outside of the foot against the ground.

Tibialis raises (anterior tibialis elevation)

Popularized by Ben Patrick, these lifts strengthen an unknown and forgotten muscle whose function is crucial for ankle stability.

It can be done standing with your back to the wall, legs slightly in front.

Simply lift your foot from your toes as high as possible, hold at the top for 1 second, then lower back down with control.

I recommend long sets of 15 to 25 repetitions.

The V steps

Starting from standing with your feet together, you will spread your feet in a V shape while keeping your heels together, then you will spread your heels in a V shape until your toes are together, and so on until your legs are apart.

You will come back with a similar execution until you have your feet together and so on.

Don't forget stability work.

Your ankles need to be able to adapt to all situations, especially on uneven terrain.

Balance exercises, practice walking on a variety of surfaces. The more your ankles are trained in different movement scenarios, the less likely they will be to twist.

Post-accident or injury rehabilitation with joint mobility

If the injury is already there, don't panic.

Rehabilitation is your best bet for getting back on the track stronger than ever.

For this, I created the “NEVER WRONG” and “RESTORE” training courses.

After a sprain or tendonitis, it is essential to regain full mobility in your ankle.

Work on flexions, extensions, and don't forget rotations.

Joint mobility should be done daily and you should not hesitate to increase to 2 or 3 sessions of 10-15 minutes daily.

These movements will restore your joint's full range of motion.

Rehabilitation doesn't stop there.

It is also necessary to gradually strengthen the muscles and tendons so that they can once again withstand the stresses of running.

Be patient , a quick return could cost you dearly.

Practical tips to protect your ankles when running

Barefoot training is fundamental

Train barefoot! It's all well and good having high-tech shoes that compensate for all your weaknesses, but at some point you'll have to address the real problem!

“High tech shoes, low tech feet” Ido Portal, famous Israeli mentor of movement culture .

Practice everything you can barefoot, the foot is an ultra-sophisticated intelligence agent for the brain.

Confined and with a permanently thick sole, it loses all this capacity!

Choosing shoes

A good pair of running shoes can make the difference between an enjoyable run and a painful injury.

Look for minimalist shoes that most closely resemble the barefoot feeling.

Be disciplined and listen to your body

Incorporate regular strengthening and mobility sessions into your routine.

Don't let your ankles weaken and only act when the pain is there.

Anticipate, prepare them for the effort.

Walk and run on all types of natural terrain. Teach your nervous system to handle unevenness.

And above all, listen to your body. If the pain persists, even at rest, consult a professional. Prevention is better than cure.

Don't let your ankles hold you back.

With the right practices – warm-up, muscle strengthening, rehabilitation – you can regain control and continue running without pain.

Running is a demanding sport, but with proper preparation, it can remain a source of pleasure and well-being for a long time.

To gain skills and self-retrain, check out the articles on my blog.

Nomad Slim
Founder of MOUVERS