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November 11, 2019 2 min read

According to a German study strong ankles can contribute and improve running performance. Not only that, strong ankles can improve your balance and strengthen your legs too.

First of all, let’s talk about dorsiflexion. It’s the movement, the backward bending and contracting of your foot (or hand). This is the extension of your foot at the ankle. Dorsiflexion is important for all runners, even sprinters. The ability to pick the foot off the ground quickly what we call dorsiflexion and to apply force when it strikes the ground (also called plantarflexion) can increase speed and efficiency when running as well. That’s why strengthening your ankles is so important.

Here are 4 exercises to build ankle strength. All can be done with resistance bands, which you can purchase here:

1. ANKLE PLANTAR FLEXION IN LONG-SITTING

Instructions:

Sit in chair. Loop the middle of the band around foot to be exercised. Stabilize the band under your other foot and grasp the ends of the band.

Lift the foot of the ankle to be exercised toward your head against the resistance of the band. Slowly return. Change side and repeat.

2. ANKLE EVERSION

Instructions:

Sit on floor with both knees extended. Securely attach one end of the loop near the floor. Place exercising foot inside loop. Bend the other leg.

Push your ankle outward against the resistance of the band. Hold and slowly return. Keep your knee steady; don’t rotate the leg to complete the motion. Change side and repeat.

3. ANKLE INVERSION

Instructions:

Sit on floor with both knees extended. Securely attach one end of the loop near the floor. Place exercising foot inside loop. Bend the other leg.

Push your ankle outward against the resistance of the band. Hold and slowly return. Keep your knee steady; don’t rotate the leg to complete the motion. Change side and repeat.

4. ANKLE INVERSION IN SITTING

Instructions:

Sit with one foot crossed on opposite knee. Stabilize one end of the loop on floor while placing other end round your foot. Lift foot upward against band. Hold and slowly return. Change side and repeat.

Grab your resistance bands and start strengthening your ankles today.



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