Ankle Stretches for Runners

Ankle injuries are common in runners and result from a variety of factors. Running on uneven group, increasing your mileage too quickly and running through ankle pain can cause the small joints that connect your foot and leg to become sore or stiff. Ankle stretches are crucial to both treat and prevent ankle injuries in runners. Stretching the ankle and lower leg promotes flexibility and can contribute to increased strength to keep you healthy.

  1. Gas Pedals

    • Ankle flexibility is important for runners. These small joints take the brunt of the pressure when you push off for each step. Competitive sprinters in particular want to ensure they have maximum ankle flexibility for their racing start. Lie down on your back with your legs out straight in front of you. Raise one leg and bend the knee at a 90-degree angle. Grasping the underside of your thigh with your hands for support, point your toes downward as if you were pushing down the gas pedal of a car. Hold for a couple of seconds before relaxing, then begin again. Complete 20 repetitions with each foot.

    Towel Stretch

    • The towel stretch is the opposite of the gad pedal exercise. The gas pedal is an example of ankle extension, while the towel stretch practices the dorsiflexion action of the ankle. Sit on the floor with your legs out straight in front of you. Loop a towel or resistance band around the ball of one of your feet. Grab one end of the towel with each hand and gently but firmly pull up as you point your toes toward the ceiling. Hold the stretch briefly and then let go to relax your foot. Repeat 20 times on each foot.

    Rotations

    • A foot rotation is a simple stretch that works all of the muscles in your ankle to give the joint overall flexibility. For runners, this helps keep your foot muscles balanced so they are equally strong. The uniform strength contributes to a smooth and flowing running stride. Rotate your foot at the ankle in a circular motion, first clockwise and then in a counter-clockwise direction. Complete 20 circles in each direction with each foot.

    Calf Stretch

    • Stiff or painful ankles can cause you to limp from the limited range of motion you have incurred from your injury. The reduced flexibility in your ankles you experience even after the pain has dissipated may mean your calves are not as fully stretched out as they should be before a run. Calf stretches help prevent muscle pulls in the back of your lower leg and also improve flexibility in your ankle. Stand about an arm's length away from a wall, facing it. Place your feet a shoulder's width apart from each other. Take a step forward with one foot, bending at the knee. Keep your rear leg straight and push against the wall. Although your hands are on the wall, use mostly your lower body as the main force of resistance. You should feel a stretch in your back calf as well as in the ankle. Hold the position for 15 seconds before stretching out the other leg.

    Safety

    • Ankle stretches are effective to prevent and treat injuries. However, you should always stretch when you are pain-free. Give ankle injuries time to heal with rest and other treatments as directed by your doctor. Stretch only to the point of feeling a pull; stop if you experience pain at any point.