Ankle Strength and Flexibility


Tires on a car are arguably the most important part of any car, right?  They are what actually comes in contact with the road.  Well, the same can be said about our lower legs.  They go through an absolute beating.  All the pounding.  All the shock.  Our lower legs need to be as strong as possible to withstand the punishment that we put on it.

7 exercises for stronger and more flexible ankles
Get stronger & more flexible ankles

We’ve created a video that shows what to do before a run – with ankle drills to get you warmed up; and strengthening drills to get your calf (the two major muscles that make up your calf: soleus and gastroc) nice and strong!  Have a look at it, pause it, practice the drills, and become a stronger runner.

Exercise:  Heel Walks
Distance:  20 meters.
How to:  Flex shin muscle, stay on heels
Goal:  Prevents shin splints; strengthens ankle tendons and ligaments

Exercise:  Toe (balls of your feet) walks
Distance:  20 meters
How to:  Stay on balls of your feet, flex calves
Goal:  Prevent shin splints; mimics running form

Exercise:  Ankle out
Distance:  20 meters
How to:  Mimic a controlled motion of rolling out over your ankle
Goal: Prevents sprains and strengthens ligaments and tendons

Exercise:  Ankle in
Distance:  20 meters
How to:  Mimic a controlled motion of rolling your ankle inward
Goal: Strengthen ligaments and tendons

Exercise:  Jump Rope
Rep:  30 seconds
How to:  Double Leg; Single Leg
Goal: Work on firing from your calves.  Work on being on the ground for as little time as possible.

Exercise:  Heel Raises
Rep:  5-10 (toes point in, straight ahead & pointed out)
How to:  Hang heels off ledge, explode up, come down slowly.
Goal: Strengthens calf and soleus muscles.

Exercise:  Theraband Exercises
Reps of 10 (Inside, outside, towards & away; both feet)
How to:  Get band and wrap around ball of foot.  With foot flexed, rotate foot to the point of tension.
Goal:  Strengthen muscles in ankle and foot.

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