Five minute ankle strength plan for runners

Ankle strength

Five minute plan for runners.

With the nights drawing in and the streets, parks and trails busy with us all getting our daily exercise fix a sprained ankle might be lurking around the corner, from that hidden pot hole, or stone or an unexpected dog or child. Sprains usually occur when we either have to unexpectedly change direction or the surface we land on isn’t quite what we anticipated. 

And once you’ve sprained your ankle then you are likely to be more vulnerable, to further sprains. With each additional sprain causing decreased strength and control putting you at more risk. 

Thankfully ankles are an area where the research is clear, albeit from other sports - ankle exercises and strengthening reduce the incidence of sprains and re-injury.

Start by emulating a flamingo and stand on one leg!

Technique

Technique is important. Keep your foot and leg relaxed but stable, not rigid and fixed. Try to feel strong through the core and glute. Hold onto something to stabilise if you need to. 

As confidence grows start moving your arms and your other leg - anything that throws you off balance.

The options are endless. What is important is how you do the exercises. You need to be relaxed, stable and strong - not just wobbling all over the place. The ‘just right’ exercise for you is one where it feels like a challenge to do, but not so hard you’re wobbling all over the place. 

Once a balance feels easy and you can maintain the position with no support and very little wobble, increase the difficulty.  You can do this by standing on an unstable surface (wobble cushion, pillow, bed or sofa), closing your eyes or turning your head as you balance. 

Other options include jumps and hops where you land on one leg and stabilise, and standing on tiptoes on one leg which builds control when you're on your fore-foot/midfoot.

Ankle strength routine

Here are a set of exercises, to build your own routine. 

Choose two from the static set and one from the dynamic set, and practice them at least two to three times a week. The more you do, the stronger you’ll get, the more confident you will feel😊.

Remember, your chosen exercises should be ‘just’ manageable with a focus on good technique. If it is too easy  you won’t be challenging and improving your balance. If it is too hard you won’t be able to master it and you’ll just be practising wobbling!

If you find an exercise too hard, start by holding onto something and progress by reducing the amount of support you use.

The static set

Choose two and spend two minutes working on each one in sets of five to six repetitions with a short break between.

1. Standing 1 leg.

2. Star taps.

3. Run on one leg.

4. One leg stand to calf raise.

5. One leg stand wobble cushion.

6. One leg stand roataion (very challenging!).

See below for pictures and videos.

The dynamic set

Choose one. Do up to ten repetitions and repeat three times.

1. Lateral hops.

2. Hops to wobble cushion.

3. Back lunge to hop forward.

See below for pictures and videos.

In addition general leg strength, core strengh and glute strength can all help reduce your chance of ankle sprains. See these previous blogs for ideas of general strength exercises and glute exercises.