Ankle Answers

Though we have often seen people who intend to get fit, but don’t put in enough effort, not reach their fitness goals, we also often see those who are overzealous and end up with an injury, putting them out of the fitness game until they recover.

Sometimes, with a more serious injury, this can take so much time, that the person ends up putting on more pounds or lowering their fitness level below what they started with.

Injuries in jogging or running can be very common and are an affliction on everyone, from beginners to the more seasoned runner.

One area of the body that is particularly susceptible is the ankle. We rely on our ankles every day to propel us forward with our feet. We often don’t even notice them. However, when they are hurting, you can’t help but notice them!

Before you start your run, make sure to focus on lower leg stretches. Many make the mistake of stretching their quads and upper legs and pay little attention to the lower leg and ankle.

One of the best strengthening exercises you can do for your calves and ankles is the standing calf raise. Stand on a raised surface with one foot on the ground and one on the floor. Next, raise yourself up off the floor with the foot which is elevated, and back down again. Repeat with both legs.

Make sure the ankles are warmed up and limber before starting your run. They will be absorbing a lot of impact so it is important to ease them into it.

Proper footwear, as we have mentioned in our previous SD PERSONAL TRAINER articles, is imperative. Running on the wrong shoe for your foot type, or a shoe that is not made for running, is the quick recipe for an injury.

Particularly beginning runners should by more aware of their running surroundings. Make sure to watch for uneven ground or obstacles, and avoid these types of areas if you do not yet have the leg and ankle strength to compensate.

However, jogging on pavement can also be stressful to your ankles, so consider softer ground, like the park, if you start to experience trouble.

Stretching the Lower Leg

Shortened or tight lower leg muscles can cause a decreased range of motion and flexibility from the leg to the foot. The normal range or motion of the ankle should allow you to extend the foot to a downward point that is about a 50 degree angle from the floor and up to about a 20 degree angle above.

Tibias Anterior (Front Calf and Ankle)

One can self stretch and extend the tibias anterior to improve their downward flex of the ankle by using a common yoga pose which is also a formal Japanese sitting position known as “seiza.”

Stand on your knees with the torso upright and your feet together. Staying is an upright position, lower your body down with your gluts resting on your heels with your feet extended.

This stretch may be difficult if you have tightened quads. If so, being with your toes on the floor and ankles bent until you are comfortable to rest the ankle in an extended position onto the floor.

Gastrocnemius-Soleus (Rear Calf and Ankle)

This muscle group runs from the upper calf down to the Achilles tendon and has two heads. The Achilles tendon is the strongest tendon in the body. Tightness in the Achilles tendon can cause a reduced range of motion in the ankle.

To self stretch this area, sit with your leg straight. Use your towel to wrap around the foot and provide resistance to the back of your ankle. After performing this stretch, sit with your knees bent and use the towel around the foot to again provide resistance. Maintaining a good stretching routine is not just part of your warm up or cool down, but important to overall body fitness and health.

Come in to BOOTCAMP 619 and make a good stretch part of your New Year’s resolution!