Strengthen ankles? (Read 179 times)

So I was training for a marathon and got peroneal tendonitis three times. What muscles specifically do I need to exercise, stretch, etc. to prevent it from happening again?

Here’s the full story if you want specifics.

First time was probably after a 12 mile run in mid february, it came on gradually the following week. I saw the doc who prescibed steroids, rest, ice, etc. and some calf stretches, was out for 2 weeks.

Second time, again on 12 mile run (had no trouble with my 10 mile run the week before) in March. Much worse this time and I was out for about 6 weeks total. After the first 2 weeks I went to a running store to get my gait analyzed and they suggested a stability shoe (which is sooostiff, I hate it but whatever) and said I overpronate. I also got referred to a running foot/ankle specialist, by the time I saw him, it was week 5 and feeling a lot better most of the time. He went through each muscle group and told me they were all either too week or not flexible enough and apparently I have mild scoliosis. His main treatment for my ankle was two stretches: a glute stretch, and a quad stretch. He also made a little insert for my running shoes that he pieced together that was angled slightly, I guess to keep my ankle from rolling out. The problem is that there was a pretty defined ridge that really really hurts my arch when running with it and after 3 or 4 runs, I took it out and was in much less pain so I’ve left it out since.

Third time, I just finished the OKC Memorial Half Marathon 2 days ago (only had 3 weeks to prepare after last injury so half marathon was the best I could do, but still pretty proud) Anyway, I ran with my stability shoes but without those inserts and felt no significant pain during the race but yesterday the peroneal tendonitis was obviously back.

So, ya… I’d like to strengthen my ankle so that I don’t injure myself anymore. What muscle groups should I strengthen to prevent my ankle from rolling out? I’d like to eventually get out of my stability shoes as I prefer the flexibility of some of the more neutral ones and I don’t want to rely on that insert if there is something I can do on my own. Thoughts?

Thanks!!!!

you need some ankle insurance

I have pretty weak ankles as well - can't run trails without twisting an ankle if I dont spend time strengthening.

The best exercise I have found is just standing on one foot (do both feet, even if one ankle seems weaker).  Try to stand on one foot and build up to 30 seconds.  Then, to make it super hard, stand on one foot and close your eyes - seems weird but it is much much harder.

I would just do that every time I got in the elevator at my office and it really helped.

Add a pillow - Stand on one foot on top of a pillow - as the pillow shifts around it will cause the ankle to work harder

I would also make sure you have the appropriate amount of flexibility in your calf muscles.

If you keep you back foot straight and tilt forward = stretching your calf and you flex your front foot - An athlete should have  30 degrees of angle created by the foot flexing up toward the shin.  My 14YO daughter has struggled with ankles for a couple year and occasionally knees and foot issues.  A PT tested her at 15 degree angle.  After 3 weeks of once per week treatments (Dry needling, message etc) to help her calf muscles release along with twice daily stretching she is up to 30 degree angle.  She ankle problems have went away.

The other great thing - Since her calf muscles were not fully releasing, she was jumping mostly with her shins and feet to offset the lack of calf muscles firing ... now that she can fully engage her calves ... she is jumping higher (Volleyball).

I have pretty weak ankles as well - can't run trails without twisting an ankle if I dont spend time strengthening.

 

The best exercise I have found is just standing on one foot (do both feet, even if one ankle seems weaker).  Try to stand on one foot and build up to 30 seconds.  Then, to make it super hard, stand on one foot and close your eyes - seems weird but it is much much harder.

 

I would just do that every time I got in the elevator at my office and it really helped.

Do you guys hold on to something while on the wobble board?

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I had to have peroneal tendon surgery in 2012. In my case, I have a bony bump just below my ankle bone, and the peroneus longus runs right across it. It was sharp and basically just slowly shredding the tendon. Fun. The surgeon shaved off that bump and sewed up the tendon.

There was a lot of PT associated with the recovery for this, plus I did two rounds of PT before we knew it was torn. Anything that works on balance will be good for your peroneal tendon, like the wobble board exercises people have recommended and balancing on one foot. I also used a bosu ball - stand beside it, step up with the foot that's closest to it, bring the other foot up (so you're standing with both feet on top of the ball), step down to the other side with one foot, (so you're balancing on one foot during the time you're stepping down), bring the second foot down. I did a lot of stuff with a resistance band too - besides the 'gas pedal' stretch someone mentioned, put it around both legs just below the knees, and try to walk forward with your feet as far apart as possible (looks very awkward!). Slow heel raises on a step, like what you might do for your achilles, were helpful. Later in my recovery, I'd go to the track and do the following exercises through the straightaways and jog or walk the curves - walk on tippy toes, walk on heels, walk backward, skip, side shuffle, karaoke drill.

My surgical tendon still hurts some to this day, or rather it feels tight all the time, but it hasn't stopped me from running. I find that KT tape helps a lot. I run it from the inside of my foot in the arch, across the bottom of my foot, and up along the tendon on the outside of my foot/ankle/calf.

Yes to wobble board or one of the those half Bosu ball thingies. I like to do those barefoot, and generally go barefoot as much as possible. Standing on one foot is good too, and single leg squats, pistol squats, Romanian split squats ... anything that gets you on one foot, loaded (once you are healed enough).

And also agree with trail running, though I would keep it short at first (one to two miles). Falls and injuries become more likely when you get tired on trails.

Good luck.