Section 1.1: Steps to Strengthen Your Ankles

Before starting any new exercise program, especially if you have a history of ankle issues, consult with a healthcare professional. Everyone's recovery process is unique, so ensure you're ready to engage in physical activity again. For those seeking preventive measures, these habits can be seamlessly integrated into your daily life and only require a few minutes each day. Let’s delve into practical strategies!

1. Embrace Barefoot Training

Modern footwear, while convenient, can sometimes hinder ankle strength. When our feet are constantly supported by shoes, the ankle muscles may not be adequately challenged. This doesn't mean you should ditch shoes entirely, but consider incorporating mobility and strengthening exercises while barefoot. Whether you're enjoying a game of frisbee or performing morning stretches, find opportunities to let your feet breathe. This can significantly enhance the strength and health of your ankles, as they were designed to support our bodies without external aids.

2. Enhance Ankle Mobility

Runners often do not engage their ankles to their full potential, leading to stiffness and a higher risk of injury. To counter this, try these two effective mobility exercises, which are also great for rehabilitating previous sprains:

#1 — Ankle ABCs

Application: 1 set of 26 (full alphabet per side)

Cues: Either seated or standing, spell out the alphabet with your foot, maximizing your ankle's range of motion. Take your time and make each letter as large as you can to improve mobility.

#2 — Ankle Dorsiflexion Drill

Application: 2 sets of 10 per side

Cues: Begin in a comfortable lunge position with a pillow or towel. Lean forward slowly, keeping your front ankle flat on the ground, and hold for two seconds at the end range before resetting. Dorsiflexion, or lifting the toes, is often the weakest motion for the ankle, making this an essential exercise for restoring strength.

3. Focus on Proprioception

Proprioception is the awareness of body positioning and movement, and enhancing this skill is crucial for ankle recovery. If you've previously sprained your ankle, you might be hesitant to regain full speed while running. Proprioceptive training can help you relearn how to position your feet correctly and control your movements while bearing weight.

This training is especially beneficial after an injury, as proprioceptive abilities can diminish due to swelling and tissue damage. The best way to achieve full strength is to practice stabilizing your joint in various positions, including those that may have led to the injury. Here are three exercises to kickstart your proprioceptive training:

#1 — Proprioceptive Clock

Application: 1 minute per side

Cues: Stand on one foot and move your other leg to represent different positions on an imaginary clock, maintaining weight on the planted foot to challenge your stability. For best results, perform this exercise barefoot!

#2 — Quick-Rebounding Calf Raises / Jumps

Application: 15–30 repetitions

Cues: You can either perform quick calf raises, stopping just before your heel touches the ground, or advance to small hops. This will place greater load on your ankle in a slightly bent position, an excellent angle for building strength and stability.

#3 — Four Point Hops

Application: 10–15 repetitions

Cues: Set up four markers in a diagonal line and hop between them, focusing on landing and maintaining balance before moving to the next marker. As you progress, increase the distance between markers for a more challenging drill. Be cautious, as this is an advanced exercise that requires a solid foundation.

Important Note: While these exercises are effective in preventing ankle sprains, injuries can still occur unexpectedly. However, with proper training, you can recover more quickly!