Building a Strong Foundation for Running with Foot and Ankle Exercises
Running places heavy, repetitive stress on feet and ankles. Over time, this can strain connective tissues and joints if those areas lack proper mobility and stability. Weakness in smaller foot muscles also contributes to problems by failing to properly support feet's bony structures.
By deliberately focusing on strength and flexibility in feet and ankles, runners can improve performance and prevent many nagging injuries related to overuse and muscular imbalances. Dedicate just 10-15 minutes 2-3 times per week to these key exercises as part of a well-rounded running conditioning program.
Benefits of Strength Training for Feet and Ankles
Building strength in the intrinsic and extrinsic foot muscles as well as larger lower leg muscles delivers lots of advantages including:
- Enhancing running economy and endurance
- Increasing speed via more powerful push offs
- Reducing injury risks to feet, ankles and calves
- Optimizing alignment, weight distribution and shock absorption
- Alleviating foot pain like plantar fasciitis and bunions
- Recovering faster between workouts
Key Exercises to Strengthen Feet and Ankles for Runners
1. Foot Doming
This move targets the intrinsic muscles along the foot's arch which provide critical dynamic support.
- Sit barefoot with legs extended. Place a small towel under arch of one foot.
- Flex foot to raise arch and towel off floor without curling toes. Hold 5 seconds.
- Slowly lower foot back to starting position. Complete 15 reps per side.
2. Ankle Circles
Improve mobility and flexibility of ankle joints through all planes of motion with this sequence.
- Sit with knees bent and lift one foot slightly off floor.
- Make slow controlled circles with ankle, fully articulating joint in both directions. Do 15 circles clockwise then repeat counter-clockwise.
- Switch sides and repeat on opposite ankle.
3. Calf Raises
Calves undergo intense loads during running, so increasing calf strength pays big dividends.
- Stand facing step or edge of stair holding handrail for balance.
- Raise up onto balls of feet, lifting heels as high as possible. Pause 1 second.
- Slowly lower heels back down touching step. Complete 15 reps.
- For greater challenge, do single-leg raises or add external weight in a backpack.
4. Alphabet Ankles
A simple foot and ankle builder performed seated makes for a nice cooldown or rest day routine.
- Sitting upright, lift one foot up, keeping ankle relaxed.
- Slowly spell out alphabet with toes, articulating ankle fully with each letter. No pauses between letters.
- Switch directions through whole alphabet. Repeat on other ankle.
5. Toe Spreads
Open up feet and train intrinsic toe muscles vital for balance and stability.
- Sit barefoot. Place strip of rubber resistance band underneath ball of foot.
- Gently press down through base of toes to flex band outwards without lifting arch.
- Relax toes after 5 seconds, repeat for 15 reps. Switch feet.
Strengthening Feet and Ankles Off Their Feet
Banded Ankle Inversions
Use elastic resistance to reinforce medial ankle stabilizers and prevent rolling.
- Anchor center of band under ball of foot sitting or lying down.
- Grab both band ends with same side hand.
- Pull band outwards against resistance by tilting ankle inwards. Hold 5 seconds.
- Slowly return to neutral ankle position to complete rep. Repeat 15X per side.
Foot Yoga Poses
After conditioning intrinsic foot muscles, incorporate targeted stretching. Yoga offers great poses.Downward Facing Dog - Lifts ankles, strengthens feet and lower legs isometrically.
Standing Splits - Gentle ankle flexor stretch emphasizing dorsiflexion range of motion.
Pigeon Pose - Great hip opener that passively stretches foot arches and ankles.
Towel Scrunches and Toe Grabs
Simple exercises to wind down feet while watching TV. Strengthens toes and arches.
-Sit barefoot and spread towel flat under feet.
-Crunch towel up with toes for 5 seconds.
-Smooth back out using feet and repeat crunch.
-Next, try grabbing towel with toes and extending leg fully to work flexors.
Recovery Tools to Pamper Feet
In addition to strength training, runners should regularly practice self-myofascial release and other recovery techniques targeting lower extremities to speed healing between workouts.
Foot Rollers
These rigid rollers contain bumps and ridges designed to knead out tight spots along the entire foot, especially helpful for plantar fasciitis. Slowly rolling each foot for 5 minutes daily keeps connective tissues supple.
Foam Rollers and Lacrosse Balls
Effectively iron out trigger points in calves, shins, ankles and arches with bodyweight using these tools. The pressure prepares muscles for faster rebuilding following runs.
Foot Massage
Using thumbs or knuckles, spend 5-10 minutes massaging each foot, focusing extra time from balls to heels. Or indulge with occasional professional foot massages utilizing deeper pressure.
Consistent foot and ankle strengthening paired with regular TLC will keep you moving efficiently on the roads and trails for the long run.
FAQs
What are some good foot exercises for runners?
Great foot exercises include foot doming to strengthen the arch, alphabet ankles to mobilize the ankle joint, toe spreads using resistance bands to work toe muscles, and towel scrunches targeting the arch and toes.
What yoga poses help strengthen feet and ankles?
Some key yoga poses are Downward Facing Dog, Standing Splits and Pigeon Pose. They work various foot and ankle muscles isometrically and also enhance flexibility.
How can runners recover their feet faster after runs?
Good recovery techniques for the feet include using foot rollers, foam rollers and lacrosse balls to massage out tight spots and increase circulation. Self-massage and professional foot massages also help feet rebound before the next workout.
How often should runners do specialized foot & ankle exercises?
Aim for 10-15 minutes of foot and ankle conditioning 2-3 times per week as part of a well-structured running program. Consistency with the strengthening work is key to preventing injuries and staying balanced long-term.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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