Strong ankles are the unsung heroes of running—they absorb shock, stabilize your stride, and keep you moving smoothly. But if you've ever felt that nagging twinge after a long run or a sudden roll during a trail jog, you know they need love too. Incorporating ankle-strengthening exercises into your routine 3-4 times a week can help prevent injuries and keep you light on your feet. Already dealing with pain? Don’t tough it out—check with a pro first to avoid making things worse. Here’s how to bulletproof those ankles.
Ankle Circles: The Warm-Up MVP
Think of these as your ankles’ morning coffee—simple but essential. Sit or stand tall, lift one foot slightly off the ground, and slowly rotate it clockwise 10 times, then reverse for 10 more. Switch feet. This isn’t just a lazy warm-up; it boosts mobility by lubricating the joint and prepping the muscles for action. Pro tip: If you hear crunching (hello, crepitus!), go slower and smaller—your ankles might need extra TLC.
Calf Raises: The Stairway to Stronger Ankles
Find a step (or a thick book if you’re improvising), stand on the edge with one foot, and let your heel dip below the step. Now push up onto your toes like you’re trying to peek over a fence, then lower back down with control. Three sets of 10 per leg. This move targets the gastrocnemius and soleus—the powerhouse muscles that stabilize your ankle—while also giving your Achilles tendon a workout. Bonus: It’ll make your calves look sculpted, too.
Toe Walks: The Ninja Drill
Channel your inner ballet dancer (or stealthy assassin) by walking 20 steps on your tiptoes—10 per foot. Repeat for three sets. This quirky-looking exercise fires up the tiny muscles along your shins and feet that often get ignored, improving balance and preventing shin splints. If you feel wobbly, grab a wall for support at first. Soon you’ll be gliding like you’re on a mission.
Heel Walks: The Anti-Toe Walk
Now flip the script: Lift your toes high and walk 20 steps on your heels (again, 10 per foot). Three sets. This one’s a killer for strengthening the anterior tibialis—the muscle that stops your foot from slapping the ground—and it’s a secret weapon against plantar fasciitis. Warning: You’ll look ridiculous. Embrace it.
Jump Rope: Cardio Meets Ankle Armor
Start with 60 seconds of jumping rope, rest, and aim for three sets. It’s not just for boxers—this old-school tool builds explosive ankle strength and coordination. Can’t jump rope without tripping? No shame. Mimic the motion without the rope until you get the rhythm. Your ankles will thank you when you’re dodging potholes mid-run.
Jumping Jacks: The Full-Body Finisher
Three sets of 25 reps to cap it off. Jacks aren’t just a grade-school PE staple; they train your ankles to handle multidirectional forces, which is key if you run on uneven terrain. Plus, they get your heart rate up—efficiency at its finest. Land softly to protect your joints, and if impact bothers you, swap in step jacks instead.
Consistency is key—stick with these moves, and you’ll notice fewer wobbles, quicker recoveries, and maybe even a PR. But remember: If pain sticks around longer than your post-run endorphins, hit pause and see a doc. Now go show those ankles some love.
