For some runners, ankle stability is a top priority. If this is you, these exercises can help strengthen the muscles of the ankle and improve your balance throughout the kinetic chain.
All you need is a resistance band (or two), but start with a band that is challenging but not too difficult. As you get stronger, you can gradually increase the resistance. And if you experience any pain, stop immediately.
- Ankle inversion with band
- Ankle eversions with band
- Single-leg balance with crossbody reach
- Banded tibialis flexion
- Three-point tap
Ankle inversion with band
This exercise works the posterior tibialis muscle and the other structures of the inner shin.
Instructions
- Sit comfortably and attach a resistance band to a sturdy piece of furniture.
- Loop the other end of the band around the ball of the foot.
- Slowly make a U-shape with the foot against the band’s resistance.
- Hold for a second, then return to the starting position.
Aim for: 2 x 10 reps per side. You can increase the resistance of the band as you get stronger.
Ankle eversions with band
This loads the peroneal tendons of the foot and exercises the muscles of the lower leg.
Instructions
- Wrap a band around both feet or one foot and a sturdy object.
- Use the muscles of the ankle to sweep the working foot out and away from the mid-line of the body.
- Hold for a second, then return to the starting position.
Aim for: 2 x 10 reps per side.
Single-leg balance with crossbody reach
This works the muscles of the foot and shin while also challenging our balance. It’s best done barefoot.
Instructions
- Stand on one leg.
- When you are stable, reach across your body and twist your trunk.
Aim for: 2 x 10 reps per side. You can increase the difficulty by reaching further or holding for longer.
Banded tibialis flexion
The tibialis anterior controls the position of the foot during the walking and running gait. Making it stronger can help it stay healthy and pain-free.
Instructions
- Attach a band to a sturdy object and loop it around your foot.
- Tension the band so that it resists you moving your toes up.
- When in position, slowly flex your foot to point your toes back towards you.
- You should feel this working the muscles in the front of your shin.
Aim for: 2 x 10 reps per side. You can increase the resistance of the band as you get stronger.
Three-point tap
This challenges your balance, single-leg strength, and overall athleticism.
Instructions
- Set up three objects on the ground to either side and in front of you.
- Bend down and tap each one.
- Make sure to keep your core engaged and your body upright throughout the exercise.
Aim for: 2 x 9 taps. You can increase the difficulty by using smaller objects or by setting up the objects further apart.
These exercises are a great way to improve your ankle stability and overall running performance. So give them a try and see how they work for you.
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