Forums >Running 101>Strengthen ankles?
Just about all the ankle exercises I know of have been covered already except for jumping rope (esp.side to side and forward/backward) and writing the alphabet in the air with each foot.(flexing at the ankle and holding the leg still).
I had issues with my peroneal tendon as well , started doing more trail runs, built my ankles up and have not had any issues since.
Stotan Disciple
So...a) it wouldn't hurt to develop a yoga practice (in classes) with a regular focus on balance poses. b) I have awful ankles - stretched out ligaments mean that my muscles have to be very strong to compensate. So I do 4 minutes daily on a wobble-board. I stand on it with both feet - the first minute I rack the board to tap the ground front and back, the second minute I tap side to side. Third minute I tap around the world one way - tap front, one side, back, other side, repeat; fourth minute I go round the world the other way. [BTW, you'll likely need to build up to this.] I'm a huge believer in that exercise - it strengthens ALL the muscles in your ankles and also in your feet.
So...a) it wouldn't hurt to develop a yoga practice (in classes) with a regular focus on balance poses.
b) I have awful ankles - stretched out ligaments mean that my muscles have to be very strong to compensate. So I do 4 minutes daily on a wobble-board. I stand on it with both feet - the first minute I rack the board to tap the ground front and back, the second minute I tap side to side. Third minute I tap around the world one way - tap front, one side, back, other side, repeat; fourth minute I go round the world the other way.
[BTW, you'll likely need to build up to this.]
I'm a huge believer in that exercise - it strengthens ALL the muscles in your ankles and also in your feet.
OMG this is Tara's issue. I'd love you to talk to her.
Thinking should be done first, before training begins.
haminacan
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Runners run
Biomimeticist
and said I overpronate.
That statement defines your problem. You don't have weak ankles (well technically you do). The issue for you is biomechanic and with overpronation comes instability due to the restricted natural movement of the ankle, which causes the muscle weakness. What you need to correct is your running form in relation to forward lean.
Correcting your running form, will reintegrate the functional use of the muscle, and strength will return naturally. All the exercises will be useless to you unless you mechanically improve in how you run.
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