Did you know that foot and ankle injuries are among the most common reasons runners take time off from their training? Studies show that injuries in these areas account for nearly 25% of visits to sports medicine clinics. The good news is that incorporating targeted strengthening exercises can drastically reduce the risk of these setbacks.
Our team at Northern Illinois Foot & Ankle Specialists are experts in foot and ankle care, serving communities across Illinois with advanced treatments and personalized care plans. Whether you’re aiming to prevent injuries or recover from one, our team is here to provide the guidance and solutions you need to stay active. Schedule an appointment with us today to keep your strides strong and pain-free.
Building strength and stability isn’t complicated—here’s how you can start caring for your feet and ankles.
The Importance of Foot and Ankle Strength for Runners
Your feet and ankles carry the weight of your entire body with every stride you take. Strong, stable muscles in these areas act as the foundation for a healthy running routine. Developing strength in the foot and ankle not only improves performance but can also help prevent injuries like sprains, strains, and overuse conditions.
Ankle mobility, stability, and adequate strength training are all essential. Targeting specific muscles in this region enables you to distribute force more efficiently, maintain proper form, and sustain a straight line of alignment during each run. Even a small tweak—like adding a few minutes of targeted exercises each week—can protect you from setbacks.
Key Strengthening Exercises for Runners
Every runner can benefit from ankle-strengthening exercises that focus on stability, control, and power. Proper form is key, so take your time to learn the movements. Below, we provide four effective exercises to incorporate into your routine.
Toe Curls and Foot Arch Exercises
Toe curls are a simple yet underrated way to build strength in your foot muscles, particularly the arch. To try this:
- Sit with your feet hip-width apart on the floor.
- Place a small towel on the ground in front of you.
- Use your toes to grip and scrunch the towel toward your body.
- Repeat 10-15 times.
Pro tip: You can increase difficulty by adding light weights (like a small object) on top of the towel to provide resistance.
These exercises help reinforce the natural arch of your foot, which is crucial for reducing strain and maintaining balance while running.
Balance Drills
Balance drills work wonders for improving stability and strengthening smaller support muscles in the ankle. Try this single-leg balance drill:
- Stand tall with your feet shoulder-width apart.
- Shift your weight onto your left leg, keeping your left knee slightly bent.
- Lift your right foot off the ground, holding the position for 15-30 seconds.
- For an added challenge, reach your opposite arm forward or try closing your eyes.
Repeat on the right leg, then switch sides. Balance drills activate muscles that stabilize your foot and ankle during dynamic activities like running.
Resistance Band Exercises
Resistance bands are versatile tools for strengthening exercises. One effective move for ankle and calf strength is band-resisted ankle dorsiflexion:
- Sit with your legs extended in front of you.
- Loop a resistance band around the top of your left foot and hold the other end securely.
- Slowly flex your ankle toward your body against the band's resistance.
- Return to the starting position and repeat for 12-15 reps, then switch to your right foot.
This exercise targets major muscle groups responsible for dorsiflexion, helping prevent injuries and improve your overall performance on the trail.
Single-Leg Squats
The single-leg squat is a great way to build overall lower-body strength, including the ankle, knee, and hip stabilizers.
- Stand with your feet shoulder-width apart.
- Shift your weight to your left leg and lift your right leg slightly off the ground.
- Keeping your back straight, slowly bend your knees as if sitting back into a chair.
- Lower yourself until your left knee is bent at about 90 degrees, then slowly return to the starting position.
Aim for 8-10 reps per side. Not only does this strengthen your ankle, but it also engages the major muscle groups in your legs for improved endurance.
Building a Routine That Works
For best results, incorporate foot and ankle strengthening exercises into your routine 2-3 times a week. Start small, focusing on your form before increasing intensity. Mix body weight exercises with those using tools like resistance bands and small weights. Keep your feet shoulder-width or hip-width apart for stability during standing exercises, and remember to warm up properly to ensure safe movement.
Tips for Injury Prevention
Preventative care is crucial for runners. Beyond strength training, consider these tips:
- Stretch regularly: Improve ankle mobility with stretches like the calf stretch or ankle rolls.
- Focus on footwear: Choose shoes that provide proper arch and ankle support.
- Cross-train: Incorporate low-impact activities like swimming or cycling to reduce stress on your feet.
- Listen to your body: If you feel pain or notice swelling, take a break to avoid worsening an injury.
If you're unsure where to start, sports medicine specialists can provide personalized advice for building a solid injury prevention plan.
When to Seek Professional Help
Sometimes, foot or ankle pain persists despite your best efforts. If you experience consistent discomfort, swelling, or difficulty running, it's time to consult a professional.
At Northern Illinois Foot & Ankle Specialists, experts can diagnose injuries, recommend treatments, and provide tailored advice to help you regain strength and mobility. You can schedule an appointment here to get back on track.
Empower Your Running with NIFAS!
Strengthening your feet and ankles is key to running injury-free and improving performance. By focusing on simple exercises like balance drills and resistance band work, you can keep these vital areas strong and stable. At NIFAS, we offer expert care to help runners like you stay on their feet, whether through prevention, treatment, or recovery.
Schedule an appointment with us to get the specialized foot and ankle care you need. Trust NIFAS to support you in every step of your running journey.
