Running is considered a high-impact exercise, which means it puts a lot of force on your body, especially your ankles and feet. For a runner, it is essential to squeeze in foot and ankle strengthening exercises to enhance your results and avoid injuries.
The pick-up game
Spread around ten small objects all over your floor, then place a cup next to you. Try to pick the objects up with your toes to put them in the cup. When you have got all of them, repeat with the other foot. You should do to rounds for each foot.
The balancing game
Start by standing on one foot on the ground. It will be easier with your eyes open. When you get used to it, close your eyes. As soon as you ace the ground, step up your game by moving to a less stable but still safe surface (a mini-trampoline, for example). Not only your ankles and feet but also your core will benefit from this kind of exercise.
The band pulling game
Wrap an elastic band around your toes. The band should wrap firmly against your toes, but not too tight. Slowly pull your toes apart, stretching the band out. Hold your toes in this position for a few seconds and repeat around 20 times for each practice session.
The tiptoeing game
Just as simple as the name suggests, for this exercise, you only need to tiptoe around for 30 seconds then get bak down and rest for a short while. When you have mastered it, and your feet are strong enough, you can even try running or skipping on your toes.
The heel game
Bored with tiptoeing? Why not try something different, perhaps opposite, like walking on your heels. Lift your toes up from the ground, then walk across the room on your heels for at least 30 seconds. Rest, and do it a few more times. This exercise is one of the best for strengthening your ankles and the muscles in your feet.
Your ankles and feet are in charge of supporting and cushioning your whole body. Many runners make the mistake of focusing too much on running and forget about strength training for their precious feet and ankles, thus ending up with severe injuries that could cause permanent impairment to their movement. Hopefully, the simple exercises above can help you protect your ankles and feet, preventing you from hurting yourself while running.
Hello Health Group does not provide medical advice, diagnose or treatment.
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