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Discussion Starter · #1 ·
I went trail running yesterday, which is great fun and far more interesting than running on a road, but I twisted my left ankle at least 4 times. The 4th time was the most painful and this morning it's a bit stiff and sore. I've run on trails before, and if a foot is going to twist it has always been my left foot (heehee, My Left Foot). There are a lot of rocky spots on this particular trail, and I didn't have a problem there, but actually on the less difficult parts. I suspect I don't pay attention as closely when it's not as difficult and that's when I get in trouble.<br><br>
I iced it last night, but I think a better strategy would be to strengthen the muscles. I'm sure this all ties in with my left leg ITB and quad issues, but it can't hurt to get started on this sooner than later, right?<br><br>
So, tell me your favorite and most effective ankle strengthening exercises or whatever.
 

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My favorite ankle strengthening exercise is trail running! Not to be a wise ass, but I'm just too cheap to buy a wobble board or any of that stuff. Course, I hear they work well, if you're willing to spend the money on them. I have used therabands for other leg strengthening exercises, and they can probably be used for ankle strengthening exercises--much less costly, too.
 

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Discussion Starter · #3 ·
Yeah, I don't run on trails all that much because it's hard for me to know how far I'm going if I'm training for a race. If I'm not, then I have the 9 months of snow to contend with. But I'd like to have strong ankles when I do get the chance <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
I thought it would be useful to try to strengthen them so I don't do something dire while out on the trail if a stronger ankle would prevent that. It wouldn't be fun to get back to a car with a bum ankle, not to mention trying to push a clutch in that condition.
 

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hehe...been there, done that. i'd consider puchasing some Therabands. inexpensive and easy. they have tons of different exercise applications listed on their website (with demos).
 

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Discussion Starter · #5 ·
Cool, I'll check that out. Thanks, durt! <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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wobble board, plyometrics, jumping rope <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> and trail running. The more you do it, the more your ankle strength will build. Also, when running on a downhill, keep your toes pointed outward to prevent rolling. I learned this from muddy a couple years ago, duck feet <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
 

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Discussion Starter · #7 ·
Plyometrics? Gotta look that one up. I have a rope for jumping <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
All my rolling was on the uphill or flats. I think I'm extra cautious on the downhill, probably, but it's good to know about the pointing out!<br><br>
Thanks!
 

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I was always told by my formar masters swim coach that swimming with fins (zoomers) can help strengthen ankles.<br><br>
I personally only use trail running. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/cool.gif" style="border:0px solid;" title="Cool">
 

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Discussion Starter · #9 ·
That's another good idea <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile">
 

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I have extremely weak ankles too and we've been working on that in PT in conjunction with the knee rehab. I do the Bosu, which is like the wobble board, and they have a cheap thing called the Dynadisc which I am thinking of ordering. Some of the more balance oriented yoga poses may help too, like tree pose.<br><br>
I hate weak ankles.
 

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Discussion Starter · #11 ·
Thanks, genie! I'm looking for ideas so I can do stuff maybe on my non-running days. I believe I'll find something I can do in side in the winter...which is almost upon us!
 

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I found that trail running helped my ankles strengthen over the course of the summer. I have a lot less ankle rolling now than I did in the spring.<br><br>
I meant to buy a wobble board, but kept procrastinating until I realized I wasn't having problems any more. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"><br><br>
You might also want to try the "Tree Pose". This seems to help both balance and ankle strength.<br><br><a href="http://www.yogajournal.com/poses/496" target="_blank">http://www.yogajournal.com/poses/496</a>
 

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Discussion Starter · #13 ·
I can do that while The Daily Show is on or something, except for this part:<br><br>
"Gaze softly at a fixed point in front of you on the floor about 4 or 5 feet away."<br><br>
which just cracks me up. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/smile.gif" style="border:0px solid;" title="Smile"> Thanks for the link.
 

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meh, I do it while I'm brushing my teeth. No soft gazes going on there. <img alt="" class="inlineimg" src="http://www.kickrunners.com/forum/images/smilies/biggrin.gif" style="border:0px solid;" title="Very Happy">
 
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