I don't know about you,
but I always find it incredibly DISAPPOINTING when the answer to
"how do I get stronger ankles so I don't get injured again?"
is only two words:
calf raises.
You already know you need them.
That you should be doing them.
And you probably are!
So why still the repeat:
posterior tibialis tendinopathy
achilles tendinopathy
plantar fasciitis
calf tightness and pain
calf cramping at mile 5
fill-in-the-blank-ankle-injury that likes to sabotage your training cycles
Because it's NOT just about calf raises.
It's often about the quality of the calf raise.
Your form.
Consistency.
And...are you strong throughout the ENTIRE RANGE of your calf raise?
(meaning, are you strong through the whole thing, or does your calf raise start to wilt at the tippy top?)
So let me give you a mega ankle circuit that includes some tight-ankle-savers and warm ups and follow those up with some fully encompassing ankle strengtheners.
Because listen, we got options ;)
If you've ever struggled with cramping calf muscles, shin splits, repeat foot or ankle injuries like the ones listed above, and you know these are holding you back from higher mileage or faster paces and you ready to do what it takes to prevent future episodes, you're in the right place.
Let's go.
How to Prevent Repeat Running Ankle and Foot Injuries
Warm up Ankle-Tightness- Blaster Circuit:
2 rounds total
Inline Lunge
10 Reps ea side
3 way Single Leg Knee Push Into Wall
hold each of the 3 positions for 5-10 secs. Perform on both sides.
Ankle and Foot Strength for Runners Circuit:
3 sets each // Medium to Heavy weights
Banded lateral Tip Toe Walks: Band Around Arches
Reps X weight
Foot on Edge of Step Weighted Curtsey Lunge with Calf Raise
Reps X weight
Foot on Edge of Step Deficit Calf Raise with High Knee
30 Reps X weight
How to Injury Proof Your Ankles and Feet Against Running Injuries
Warm up Circuit: In Line Lunge & 3 Way Knee Push into Wall
For the runners who struggle with pain and tightness in the front of their ankles...
THIS IS FOR YOU. I've been recently fighting some random left ankle pinching, so I feel your pain. If you're in the same boat, I propose you do the Knee Push into the Wall first, then follow it up with the in line lunge
HERE'S WHY. We can accumulate swelling in the fronts or backs of our ankles from injuries, hard workouts, etc. Sometimes those pockets of swelling can result in a pinching or painful sensation; this is information our body is trying to give us that something isn't right. But this doesn't necessarily mean you're injured.
If we give our body corrective movements that remind it how to move well and in sync with other muscle teammates, like these exercises above, often we can work our way out of pain or discomfort. Because pain does not always mean there is an injury or damage being done to a tissue. It's often how our body chooses to communicate with us, as it actually gets our attention.
Banded lateral Tip Toe Walks: Band Around Arches
This is for the runners with repeat ankle sprains and general weakness.
PRO TIP: your arches deserve some love. The gastroc and soleus steal all the calf-thunder, but the itty bitty foot muscles that help hold up your arch are some of the secret-keepers to driving off the ground and into your next powerful stride.
Our arches act like springs, helping to absorb the energy of us smashing back down to earth and help to release the energy productively as we travel into our next stride.
By adding the band around your arches while on your tip toes, you're working intrinsic foot muscles, lateral peroneals, big calf muscles like your gastroc and...inviting your glutes to join the stability party. Work smarter; not harder ;)
Foot on Edge of Step Weighted Curtsey Lunge with Calf Raise
This is for the runners who STRUGGLE with repeat posterior tib agony.
THE SECRET: this particular muscle's tendon runs underneath your foot, meaning it's actually one of the key players in your arch in addition to general ankle and foot strength.
Because of how the post tib helps support your arch, calf raises can still "get to" this muscle, but when we add this curtsy lunge variation, we invite your arch to get involved too. How? Because your post tib is also responsible for inversion, or scooping your foot inward. Your foot has to fight for stability through this curtsey lunge motion; you might even see part of your foot lift off the step.
If you need to, take this exercise in steps. Learn the curtsey lunge. Then stand on the edge of a step (safely!). Add in the calf raise at the end. And only when you're ready, do you add any weight. Always feel free to work up gradually to the harder versions. This is a process, not a one time solution. ;)
Foot on Edge of Step Deficit Calf Raise with High Knee
This one gets tricky. Don't say I didn't warn you.
THE KEY: yes, you can call this is the most basic "just a calf-raise" out of all of these exercises; I get it. But try it first.
A deficit calf raise is one where you start lower than parallel. That's why you stand on the edge of a step. You adding extra stretch on your achilles tendon and asking your calf muscles to work that much harder. This ensure we strengthen your entire ankle through the entire range of your running stride. This is particularly important for runners who struggle with Achilles issues.
Don't be afraid to start this exercise with just body weight. The added high knee is that much more of a stability and balance challenge. I personally HAD TO hold on for stability when I did it weighted, and this is OK! Think of all of these exercises as evolutions, not final destinations.
WRAPPING UP
How do you use these exercises?
My advice: use the Ankle-Tightness-Blasting Circuit before your runs as a warm up.
Because together, they take 3 to 4 mins and all you need is a wall.
If you find yourself staring down some hard or long runs coming up, use this particular circuit before and AFTER those runs.
We want to teach your body where to live AFTER all that hard work, not only before.
These two exercises in particular are "correctives"; they encourage your brain, muscles, and joints to talk together. With the right movements and exercises, we can take advantage of the neural connection that each body part has and how that corrected effect can trickle down in a positive way to the next body part down the kinetic chain.
(aka: if you glute is "turned on", your ankle is often much happier.)
When is the BEST time to do the ankle strengthening circuit?
I like to throw these in on my leg strength days.
I even do them first thing when my legs are most fresh.
But you don't have to.
I personally know I'll find a way to talk myself out of doing these, so if I just commit and do them at the beginning, they just get done. :)
Other options:
Throw them in as part of another strength day, maybe upper body/core days
Do them later in the day after your run (if you do immediately after your run, I worry that your calves will be too fatigued for you to get as much of them as you can)
split up the banded exercise from the weighted exercise. Use the banded one as an additional part of your warm up and save the other 2 weighted exercises to do later in the evening while chilling with Netflix :)
do what works for you.
If you're looking for even more strength exercises designed to make you an injury-proof runner, I've got you covered.
Check out my FREE 2 Week Stronger Runner Program: a strength program designed for busy runners who need 25 minute workouts they can do at home that will help them get stronger to run better and leave repeat injuries behind.
Dare to Train Differently,
Marie Whitt, PT, DPT //@dr.whitt.fit
P.S.
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