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Couch to 5K
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Ankles

Any thoughts on exercises to strengthen ankles? Ran yesterday on some rough farmland. Lovely run but quite uneven surface and today I can feel that my ankles must have done more work than usual. Not injured, just twinges like the muscle aches you get when you step up your activity.

I am finding the knee exercises very useful keeping incipient knee problems at bay. But are there similar for ankles?

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Stand, lift one foot in front of you and "draw" the alphabet with your foot. Repeat on other side.

Stand on one foot on a pile of cushions for up to 60 seconds or a "wobble" board in the gym.

I also stretch my ankles by bending the foot over so that the outside edge is touching the floor. But this only works well when you wear running shoes as you need a bit of height to move the foot. I don't think this is a "proper" stretch but it works for me and feels good 🙂

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Thanks. I'll give those a try.

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Ip, not sure I understand the third bit. "Outside edge", as left side of foot, then right side of foot? From toes to heel?

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Found an image! No 5 here but it's better with your running shoes on. I don't get a good enough stretch in bare feet.

athletestreatingathletes.co...

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Thanks ip, I have it on bookmark now

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Stand on a step with your heels protruding off the back a bit. drop down and inch or two with your heels, then go up to tiptoe.

Repeat.

Build up to 3 sets of 15 to 20.

then start again holding a bottle of water (or similar light weight) in each hand

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Thanks. Will try that too.

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There's always just doing more runs on uneven ground...

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