The ankles are, along with the feet, a runner's first line of defense against shock absorption. As such, the joints and ligaments that make up the ankle can take a beating. While running itself can strengthen the ankles, separate exercises also help treat injuries and prevent future sprains from occurring while on the road, treadmill or trail.
Upward/Downward Exercises
You can do upward and downward exercises by lying on a bed or the ground and placing a towel under one calf so your heel is raised. Flex your foot toward your body, the ShapeFit website instructs, while keeping the knee straight. Hold that position for several seconds before returning the ankle to its natural position. Next, extend the foot downward and hold the position again for several seconds. Repeating these exercises is effective in strengthening the anterior ligament and the true ankle joint, which is responsible for moving the foot up and down.
Inward/Outward Exercises
Inward/outward rolling exercises can also help the runner build ankle strength. Sitting in a chair with both feet on the ground, this routine begins by rolling one foot inward so the big toe is closest to the ground. After holding that position for several seconds, roll the foot outward so that the small toe is closest to the ground. Several repetitions of this routine help strengthen the side ligament and true ankle joint. A more advanced version of this exercise requires rolling the foot in a circular motion, first clockwise, then counter-clockwise for several repetitions, ShapeFit notes.
Toe/Heel Exercises
Building strength in the anterior and posterior ligaments surrounding the ankle is important to the runner. Toe raises are one such exercise that stretches out the anterior ligament and strengthens the true ankle joint by simply standing on your toes for several seconds. Conversely, the posterior ligament is stretched when you roll back on your heels and hold your toes upward while standing on the ground.
Exercises for Strains
Ankle strains are an occupational hazard of running, and resistance exercises can speed recovery. In addition to gentle motion exercises like the ones listed previously, resistance-band exercises speed blood flow to injured areas near the ankle and rebuild joint and tendon strength, the American Orthopaedic Foot & Ankle Society explains. A resistance band is typically looped around the foot, while you hold the other end or loop it around a solid inanimate object, such as the leg of a table. This enables a number of different exercises, including up-and-down and inward-outward routines.
