Ankle Strength Exercises for Runners: Build Stronger Strides

Ankle strength exercises for runners can help boost your performance and help with injury prevention. Most runners focus on their knees, hips, and glutes, but your ankles take a lot of the impact. If you neglect to actively strengthen your ankles, you could be missing out on the performance and injury protection benefits it can provide. Let’s look at why ankle strength matters and how to build stronger and more stable ankles with just a few simple exercises. 

Why Ankle Strength Matters for Runners 

Your ankle absorbs the shock, adjusts for differences in terrain, and helps transition your weight for your next step. When your ankles are strong and stable, it makes this process happen much smoother and more safely. If your ankles are weak, you could experience ankle rolls, strains, and issues including shin splints or knee pain. Performing ankle strength exercises for runners can lead to better balance, improved foot control, and help you to maintain proper form. If you participate in trail runs, ankle strength is especially critical to help prevent injury on the uneven ground. 

Signs You Might Need to Strengthen Your Ankles 

You might be wondering if you need to be performing ankle strengthening exercises or if your ankles are already strong enough. You don’t need to wait for an injury to realize your ankles could use some attention. 

Common signs include: 

  • Feeling wobbly or unstable on uneven surfaces 

  • Experiencing soreness or stiffness around your ankles after a run 

  • Noticing your form breaking down when you’re tired 

  • Having a history of ankle sprains or tweaks 

  • Frequent ankle rolls or instability on uneven terrain. 

  • Soreness or tightness around the ankles after runs. 

  • Struggles with balance or changes in gait/form under fatigue. 

If you’ve ever experienced any of these situations, ankle strengthening exercises for runners might be exactly what you need to add to your strength training routine. Let’s look at some of these ankle strengthening exercises. 

Best Ankle Strengthening Exercises for Runners 

Here are five go-to exercises that can help build strength and stability around the ankle joint:  

  1. Single-Leg Balance: Builds balance and activates stabilizer muscles around the ankle and foot. Stand on one foot and hold for 30 seconds to a minute. Keep your knee slightly bent and your gaze fixed on a point ahead. To make it harder, close your eyes or stand on an unstable surface like a pillow. 

  1. Calf Raises (Double and Single-Leg): Strengthens the calves and Achilles, both vital for ankle support. Stand with feet hip-width apart. Raise up onto the balls of your feet and slowly lower down. Do 3 sets of 12–15 reps. For a challenge, try it on one leg.  

  1. Resistance Band Ankle Movements: Targets the smaller muscles responsible for controlling ankle motion. Loop a resistance band around your foot and anchor it to something stable. Move your foot up, down, in, and out against the resistance.  

  1. Heel Walks and Toe Walks: Strengthens the muscles on the front and back of the ankle for balanced support. Walk forward 10–15 steps on your heels, then on your toes.  

  1. Lateral Hops: Builds dynamic ankle strength and prepares you for uneven surfaces or quick changes in direction. Hop side to side over a line for 30 seconds. Focus on landing softly and staying balanced.  

How to Add These Exercises to Your Training 

When you are performing these ankle strength exercises for runners, you don’t need to spend hours each week. Two or three short sessions is all you need, and most of the exercises only take a few minutes, but the payoff in durability and efficiency is tremendous. Start out by adding 2 or 3 of these exercises after a run or on a cross-training day. If you are a beginner, you can stick to bodyweight movements. If you are more experienced, you can add resistance, unstable surfaces, or try closing your eyes on exercises that require balance. 

Complementary Practices 

Don’t forget that strong ankles need mobility as well so throw in some ankle circles, dorsiflexion stretches, and gentle foam rolling to your cooldown. These will help to maintain your range of motion in the ankle joint. After a tough run, such as trail running, you may experience post-run soreness. You can try the R.I.C.E. method (rest, ice, compression, elevation) to help manage the pain and swelling. Don’t overlook proper footwear, as it can help to support ankle function and make for safer training. 

Strengthen Your Foundation

Just a few simple exercises, a few times a week, can improve your balance, help you run with more confidence, and reduce your risk of injury. Whether you run on pavement or the trails, you can benefit from adding these ankle strength exercises for runners to your routine. Don’t overlook strengthening your foundation and skip over these simple moves. Start with one or two of these moves and see how much stronger your ankles feel. Consider this sports ankle support if you need a little extra support after an injury while rebuilding your strength. 

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