3 Tips to Increase Ankle Health in Runners

Keeping your ankles healthy while running or increasing your mileage is vital to maximizing your training sessions. Most runners worry about their ankle pain when it’s too late. Get ahead of it with these 3 tips from Body Coach Alex!

1. 𝗦𝗽𝗼𝗿𝘁𝘀-𝗦𝗽𝗲𝗰𝗶𝗳𝗶𝗰 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴: Running is essentially consecutive single leg jumps, so mixing in some jumping (single leg or double leg jumps) into your training will help prepare your body and ankle for this movement when it's go-time.
a. 𝘉𝘢𝘯𝘥-𝘙𝘦𝘴𝘪𝘴𝘵𝘦𝘥 𝘙𝘶𝘯𝘯𝘪𝘯𝘨 𝘪𝘯 𝘗𝘭𝘢𝘤𝘦: Run in place for 30 seconds. Engage your core and glutes.
b.𝘚𝘪𝘯𝘨𝘭𝘦-𝘓𝘦𝘨 𝘏𝘰𝘱𝘴: Hop on one leg through a ladder. Switch legs and repeat for 30 seconds.

2. 𝗚𝗹𝘂𝘁𝗲 𝗔𝗰𝘁𝗶𝘃𝗮𝘁𝗶𝗼𝗻: Our glutes are the biggest muscle group in our legs and help with propelling our body forward when walking and running. Being able to turn your glutes on will reduce the load on the tibialis posterior and allow for a more efficient running pattern.
a. 𝘓𝘶𝘯𝘨𝘦𝘴: Engage core and glutes and alternate reverse lunges on each leg, stepping back just far enough so your knee is directly underneath your hip. Go for 30 seconds.
b. 𝘓𝘢𝘵𝘦𝘳𝘢𝘭 𝘉𝘢𝘯𝘥-𝘙𝘦𝘴𝘪𝘴𝘵𝘦𝘥 𝘎𝘭𝘶𝘵𝘦 𝘞𝘢𝘭𝘬: Put TB12 Looped Band above knees. Move laterally left and right. Perform for 30 seconds. Engage core and glutes.

3. 𝗦𝗲𝗹𝗳-𝗣𝗹𝗶𝗮𝗯𝗶𝗹𝗶𝘁𝘆: Spend time foam rolling your calf, foot, and front of the leg to actively lengthen the muscle, stimulate the nervous system, and bring blood flow to the ankle area.

Come in for a session with Body Coach Alex so you can start training for your race pain-free!

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Видео 3 Tips to Increase Ankle Health in Runners канала TB12 Sports