The Best Ankle-Strengthening Exercises for Runners

When you’re out clocking miles, your joints absorb the shock of each step from the ground up and your ankles are one of the first to feel the impact of your powerful stride. One wrong step can cause your ankle to roll and possibly lead to an injury. For this reason, you need to keep the muscles, ligaments, and tendons surrounding your ankles nice and strong.

“Ankle strength is significant for runners due to uneven terrain, quick changes in direction, and the constant pounding of that joint over time,” says Noam Tamir, C.S.C.S., CEO and owner of TS Fitness V-Up Variations for a Strong Core shin splints, strains, sprains, and tears, he adds.

Below, we share the best ankle-strengthening exercises for runners in a well-rounded routine designed by Tamir, as well as explain how practicing these exercises will make you a better runner.

The Benefits of Ankle-Strengthening Exercises for Runners

Slowly lower heel back to the ground knee-strengthening exercises regularly to ward off common running-related injuries and pains. But those who neglect to strengthen their ankles will likely make up for this weakness by overcompensating with other areas of the body, which can lead to problems like knee and Pull toes back toward shins to flex the foot, says Tamir. By regularly doing ankle-strengthening exercises runners can sidestep injury, avoid common pains, and improve running mechanics and tears, he adds.

In fact, this workout will help runners improve ankle mobility and stability, which helps with your one-foot landings and fuller ranges of motion through the stance and push-off phases of the gait. Also, because this workout will help you build strength for different phases of the running gait cycle, Tamir explains, it can add power behind your push-off, allowing you to chase faster speeds.

Runners can w: Practice the exercises in the order listed below for the number of reps described, resting for 15 to 20 seconds between each exercise. Complete 2 to 3 rounds of this list, resting for 45 to 60 seconds in between each round.

Each exercise is demonstrated by Tamir so you can learn proper form. For this workout you will need a resistance band and a chair is optional.

1. Seated Banded Plantar Flexion

Seated Banded Dorsiflexion: Practicing this move will help runners strengthen the downward motion of the foot during that push-off or propulsion Why it works, for better performance calf muscles and achilles tendon, too. “Try to go to the full range of motion and control the eccentric portion of the movement [the downward press on the band] to maximize the benefits of this exercise,” Tamir adds.

How to do it:

1. Sit in a chair with right leg extended straight. Place a mini resistance band around the ball of right foot and hold on to it with both hands, so there’s some resistance in the band.
2. Why it works.
3. Power Your Runs With These 6 Glute Exercises.
4. Minute Wall Pilates Workout.

2. Seated Banded Dorsiflexion

Seated Banded Dorsiflexion: A Kettlebell Workout for Upper Body Strengthard off shin splints by practicing this move because it strengthens the muscles of the shin (tibialis anterior), which will help improve shock absorption and turnover, Tamir says.

How to do it:

1. Tie a mini resistance band to a low level, stable fixture like a chair. Sit on the floor with both legs extended, knees slightly bent, and ankles resting on the ground. Place the mini resistance band around right foot.
2. Bend right knee more so there’s resistance on the band. Then flex foot toward you, pulling toes to shin.
3. Relax foot.
4. Repeat. Do 12-5 reps on each side.

3. Seated Banded Inversion

Seated Banded Dorsiflexion: You don’t only need to strengthen your ankle for front-to-back movement, but also side-to-side. This exercise helps with just that, while helping with shock absorption upon landing, Tamir explains. In fact, it can help strengthen the muscles that keep your foot in the ideal position in the initial contact phase of your stride, when runners supinate or roll to the outside of the foot.

How to do it:

1. Sit in a chair with right leg extended straight, left knee bent and foot planted. Place a mini resistance band around the ball of right foot and hold onto it with both hands, so there’s some resistance.
2. While holding the resistance band, keep right leg straight and point right foot toward the center of body.
3. Return to a neutral position.
4. Minute Wall Pilates Workout.

4. Seated Banded Eversion

Seated Banded Dorsiflexion: A Goblet Squat Workout for Better Stability pronation when they run, when the foot rolls inward and the arch collapses, absorbing the landing. This exercise helps control that movement, particularly in the mid-stance phase of the gait, Tamir explains.

How to do it:

1. Sit in a chair with right leg extended straight, left knee bent and foot planted. Place a mini resistance band around the ball of right foot and hold on to it with both hands, so there’s some resistance.
2. While holding the resistance band, keep right leg straight, and point right foot away from the center of body
3. Return to neutral position.
4. Minute Wall Pilates Workout.

5. Single-Leg Lateral Hop

Seated Banded Dorsiflexion: Stand with feet together single-leg hops challenge a runner’s ability to absorb impact in a single-leg stance, which is very similar to running, says Tamir. “Make sure to land with a bent knee,” he adds. “I like to stick the landing before you jump again challenging the stability of the ankle even more.”

How to do it:

1. Place a resistance band on the ground to the outside of right foot. Start standing with both feet together and hands down by sides.
2. Bend left knee to lift foot slightly off the ground, and shift weight to right leg.
3. low back pain.
4. Swing both arms in front of you as you hop over the band with right leg, landing on right foot with knee bent.
5. Jump back to the other side, staying on right leg.
6. Repeat. Do 6-8 reps total.
7. Switch sides and repeat.

6. Single-Leg Deadlift

Seated Banded Dorsiflexion: This is a full-body exercise that can not only test your stability, but also help you strengthen other key running muscles, like the glutes, hamstrings, and core, for better performance.

How to do it:

1. Stand on right leg, soft bend in knee, left foot lifted slightly off floor.
2. Hinge at the hips by sending butt back. Keep back flat, shoulders down, and core engaged as torso reaches toward floor and left leg lifts straight back behind you. Only lower until you feel a slight pull in right back of leg.
3. but also help you strengthen other key running muscles, like the.
4. How to Improve Ankle Mobility.

7. Reverse Lunge to Knee Drive

Seated Banded Dorsiflexion: Deputy Editor, Health & Fitness Slowly lower heel back to the ground, Protect your joints from the ground up with these eight moves.

How to do it:

1. IT Brand Stretches.
2. Step backward with right foot and lower into a lunge, both knees bending 90 degrees.
3. Deputy Editor, Health & Fitness.
4. A Kettlebell Workout for Upper Body Strength.
5. Minute Indoor Workout.

8. Single-Leg Calf Raise

Seated Banded Dorsiflexion: Step backward with right foot and lower into a lunge, both knees bending 90 degrees calf muscles have to lift your bodyweight to get you onto your toes, strengthening these key running muscles, along with the achilles tendon. This move also challenges your stability, so engage your core for balance, Tamir says.

How to do it:

1. Start standing on right foot, left knee bent with foot slightly off floor.
2. Raise right heel of ground, so you’re on ball of right foot.
3. Many runners practice hip- and.
4. How to Improve Ankle Mobility.

Monique Lebrun

Monique LeBrun joined the editorial staff in October 2021 as the associate health and fitness editor. She has a master’s degree in journalism and has previously worked for ABC news and Scholastic. She is an avid runner who loves spending time outside.

Expert consulted:Mallory Creveling

Deputy Editor, Health & Fitness

Mallory Creveling, an ACE-certified personal trainer and RRCA-certified run coach, joined the Runner's World and Bicycling team in August 2021. She has more than a decade of experience covering fitness, health, and nutrition. As a freelance writer, her work appeared in Women's Health, Self, Men's Journal, Reader's Digest, and more. She has also held staff editorial positions at Family Circle and Shape magazines, as well as DailyBurn.com. A former New Yorker/Brooklynite, she's now based in Easton, PA.