I’ve been running for 1.5 years 20 miles a week on average.
I don’t have sprained ankles but I do find the outsides of my ankles are sore and tender, like when I’m putting on socks, walking up stairs, or squatting down.
How do you strengthen your ankles? Or, if my ankles aren’t the problem, what are the common weak muscles that might cause sore ankles when running?
To combat my soreness and general muscle imbalance, I recently started picking up strength training again with a simple routine that uses compound movements like squats and deadlifts. So I’m also open to weight training that could help with sore ankles.
Thanks for your suggestions.
If you haven’t sprained/hurt them and they’re sore, that sounds like they’re not happy about something. Overuse, or some gear issue (shoe), but generally inflamed.
But, to just answer your question, run on trails not the road and you’ll strengthen all the lower leg muscles connected to your foot/ankle. Just remember to pick up your feet more than street running, or your gonna fall!
P.S. you’re still probably going to fall :)
After an ankle injury, my physical therapist recommended to purchase Resistance bands of different strengths and BOSU Ball from Amazon. Resistance training, balancing exercises, and Stretching.
That being said, I would try finding a sports medicine specialist or PT to guide you through these exercises to address the pain you’re experiencing. https://www.verywellhealth.com/ankle-exercises-a-complete-guide-2696480
https://www.menshealth.com/fitness/a26412541/ankle-strengthening-exercises/
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Since most comments are focusing on exercises you can do: Diet is a large part of it too.
Things like leafy greens and berries contain a lot of antioxidants and phytochemicals which help combat inflammation.
Nuts and Seeds contain Omega-3 fatty acids which are important for joint health.
Make sure you get enough calcium for general bone health too, and you have all the vitamins and minerals in your diet.It’s very anecdotal, but I used to have ankle problems while running, and minding my diet more has helped a lot. I don’t have joint pains after long runs anymore.
Calf raises, single leg hopping and landing, static single leg balance exercises, etc. Weak calves contribute to a lot of problems, including ankle pain.
I’m fighting with some Tibialis Anterior lock-up. Like, the shin muscle won’t let go.
Apparently, though, through my physio ‘journey’, I’ve learned that a strong tibialis prevents shin-splints and strengthens the knee’s resilience.
Go look up how to work it and stretch it, while we’re talking calves, and it could save your knee parts one day.
It’s too late for me, unfortunately, I already learned this the hard way. During the 2022 football (soccer) pre-season I pushed myself too hard and overloaded my legs, particularly the calves, resulting in recurring ligament and tendon injuries in both ankles that prevented me from playing or training. When I finally returned to full training, I sprained my MCL and tore my meniscus after landing awkwardly on one leg. I guess the one upside of spending almost an entire year doing physio rehab is that I’ve learned a lot about my body and how to take care of it.
