I often suffer from weak ankles- not because I am such a dainty lady, but because I am a runner. When I run frequently and for longer distances, I begin to experience a lot of discomfort- sometimes debilitating- in my ankles. Whether you have a natural predisposition for this, or you have developed this vulnerability over an extended period of strenuous training, it can be both annoying and agonizing. Fear not! I bring unto you- tips!
- Inserts- It seems like a simple change, but it can make the world of difference in your running game. Having the right inserts in your running shoes can provide extra support where you need it and help to eliminate the impact upon your ankles due to the constant pounding on hard surfaces. I recommend having your strike pattern and arches evaluated. This will enable you to choose the correct insert to cater to your specific footstrike needs.
- The Right Stuff- Having the right running shoes can make huge improvements to your run. Certain shoes provide more ankle support than others. I like to consult the latest Runner's World Shoe Guide anytime I am considering purchasing a new shoe. They scrupulously test and review scads of shoes, categorizing them and rating them based on a number of factors. The Runner's World website offers a Shoe Finder feature that allows to you narrow down a multitude of shoe option based on your physiological and running routine needs. How will you know what you need from your shoes? Your body will tell you.
- Mix it up- If you feel like it's been nothing but Hammer Time on your ankles lately, it may be time to pull a Sir Mix-A-Lot and Mix-It-Up. Running it my absolute favorite from of cardio. It's my go to when I'm feeling blue and my reliable hubby when I'm feeling chubby. I crave the stress relief and endorphin rush it gives me. As much as I love running, sometimes I need a break. If you are a frequent runner, it's important to incorporate other forms of cardio into your routine. It may feel like cheating, but it can do a lot to rekindle your relationship with running. Biking, dancing, walking, rowing, and swimming are all viable aerobic options, but it's best to find what works for you.
- Work it out- Ankles are just an example of those parts of the body you probably never think about working out until you feel like you need them. I never considered trying to strengthen my back muscles until they started giving me trouble because it was weak from disuse. The same goes for my ankles. PopSugar compiled a great instructional slideshow of several exercises that will help strengthen your ankles. These are easy to do at home and are a great proactive measure to avoid twists, sprains, and general ankle discomfort.
- Rest-As always, I must recommend resting when necessary. Pushing through pain can lead to serious and sometimes lasting injury. When demanding much of our physical bodies, it is important to provide them with the recovery time they need. (See previous post Hit 'em with the flex (but only every other day))
Shy, Leta. "7 Ways to Strengthen Your Ankles to Avoid Twists and Sprains." PopSugar. N.p., 23 Sept. 2014. Web. 31 Jan. 2015