Running is one of the cheapest and most accessible forms of exercise. However, this accessibility means injuries are common, even in experienced athletes. Specific muscle and strength training may help reduce some aches and pains. Building support for your ankle through exercise may help reduce your risk of injury.

What Happens in Your Ankles When You Run

When you run, your ankles act as shock absorbers and stabilizers. Made of bones, joints, ligaments, tendons, nerves and cartilage, the ankle contains a complex network of muscles. A force of up to 13 times your body weight passes through your bones during activity.

Your ankle goes through the following motions when moving:

• Up and down motion: The ankle bends up (dorsiflexion) as your foot hits the ground, then points down (plantar flexion) after moving forward into the next step.
• Side-to-side: The joints roll slightly inward and outward to keep you balanced.
• Calf connection: The calf pulls on the Achilles tendon to lift your heel up.
• Stable control: Muscles and ligaments work to keep your foot straight.

With so much going on, it’s no wonder injuries are common. One thing you can do to help your ankle is through strength training. Fortunately, most ankle exercises are simple to perform.

7 Ankle Strengthening Exercises for Runners

Specific movements may help lower your risk of some ankle injuries. Here are seven strengthening exercises you can perform at home and with minimal equipment.

1. Ankle Stretching

Warming up before exercise prepares your muscles for movement, and regular stretching may improve flexibility over time. Try ankle rotations and the ankle alphabet after a brief warmup to get your body ready. Here’s how to perform both stretches:

1. Sit on a chair or couch, back straight, and place your foot up in the air.
2. Either rotate your ankle slowly 10 times, or start writing the alphabet with your ankle.
3. The ankle alphabet stretch is harder, so start with ankle rotations if you’re new.
4. Move to the other foot after 10 rotations or after you’ve written A to Z.

2. Duck Walks

This primal lower-body movement builds joint mobility and leg strength. It requires you to waddle forward while maintaining a squat. To try the exercise safely:

1. Get into a squat with feet shoulder-width apart.
2. Keep your back straight and your heels and toes flat on the floor.
3. Walk forward, backward or side to side while maintaining the squat position.
4. Keep up the movement for 30 seconds, or stop sooner if your form breaks down.

3. Calf Raises

Calf raises are a lower-body exercise that builds strength and tones the backs of your lower legs. You can perform this on the ground or using an elevated platform. Follow these steps:

1. Stand tall near a wall or chair to help keep your balance.
2. Keep your core tight and your body straight.
3. Lift your heels as high as you can onto your toes.
4. Hold and squeeze the muscles in your calf at the top of the movement for five seconds.
5. Lower your heels back to the floor slowly.
6. Repeat the movement three times for 12 repetitions.

4. Single Leg Balances

If you want to improve stability, core control and ankle strength, try single-leg balances. You can modify the exercise by putting your knees forward, but start with simple movements first:

1. Stand up straight and face forward.
2. Bend one leg at the knee and lift your foot up behind you until you can grab your ankle.
3. Hold your balance for 15 seconds and add more time as you get stronger.
4. Switch legs. Repeat three times.

5. Towel Stretch

A foot and calf towel stretch can ease tension in your plantar fascia and lower leg muscles. All you need is a towel that has minimal stretch. Set up the stretch this way:

1. Sit down on the ground with your legs stretched out in front of you.
2. Wrap a towel around the middle of your foot and hold the towel at each end.
3. Pull the towel slowly until your toes arch back toward your body.
4. Hold for 25 seconds, then release for 25 seconds.
5. Repeat the movement three times before switching to the other foot.

6. Golf Ball Roll

This exercise is more of a self-massage technique, but great for relieving tight foot muscles and easing arch pain. Use these steps to roll out the bottom of your foot:

1. Sit on a chair, so you can comfortably roll a ball under your foot.
2. Any ball will work, as long as it’s either golf or tennis ball size.
3. Slowly roll the ball up and down the foot for 30 seconds to a minute.
4. Switch to the other foot and repeat the movement.

7. Lateral Hops

Lateral hops are a more advanced plyometric exercise that builds ankle stability, agility and lower-body power. If you have good footwear and stable knees, try this one out:

1. Start on a flat surface and ensure you have enough space to move.
2. Bend one leg up behind you and place your hands on your hips.
3. Hop side to side from one leg to the other. Focus on how your feet land.
4. Stay stable by only hopping a max of 2 feet each way.

Most Common Foot and Ankle Injuries

A study of ultramarathon runners found that 71.2% reported foot or ankle injuries in 12 months. The most common injuries include:

• Plantar fasciitis: An inflammation of the thick band of tissue across the bottom of the foot that causes sharp heel pain. The injury rate was 36.3%.
• Achilles tendinitis: An overuse injury causing pain, swelling and stiffness in the band of tissue connecting your calf muscles to the heel bone. The injury rate was 24%.
• Nonspecific foot pain: Described as general foot pain. The injury rate was 14%.
• Stress fractures: A tiny crack in a bone caused by repetitive force, overuse or a sudden increase in physical activity. The injury rate was 13.4%.

Ankle sprains and posterior tibial tendonitis are other common foot and ankle injuries.

Risk Factors Associated With Running for Ankles

Knowing the risk factors associated with running can help you reduce your risk of ankle injuries. These are the most common reasons for ankle issues in runners:

• Running long distances: The more you run, the more likely an injury is to occur. If you’re training for a 5k run, starting with a manageable pace is important.
• Training errors: Some runners make the mistake of increasing intensity too quickly. You need to give your body time to adjust and recover to maintain good health.
• Biomechanical issues: Weak stabilizing muscles, poor ankle mobility and high arches or flat feet can increase the risk. You may be able to support some of these concerns with exercise, splints, ankle wraps or insoles.
• History of injuries: More injuries could weaken the ankle over time.
• Improper footwear: Your feet need support to help reduce your risk of running-related injuries. When shopping for shoes, be aware of your arch. People with high arches tend to be supinators, meaning the foot stays rigid rather than flattening to absorb shock.
• Incorrect foot position: When running, focus on landing your feet as close to your hips as possible. Proper foot placement may help reduce force on your ankle.
• Incorrect stretching or lack of flexibility: In the ultramarathon study, 63.7% could not touch their toes. While flexibility didn’t seem to be the cause of injuries in that study, regular mobility work may help support healthier movement.
• Surface type: The running surface can affect impact forces on your body. One study found that concrete produced higher impact forces than grass or a synthetic track, so choosing softer, stable surfaces when possible may help reduce repetitive stress.

Exercise is important, but you also need to start slow, pay attention to your training frequency and choose the right equipment.

Strong Ankles Support a Healthier You

Your ankles are a complex network of muscles and tendons that may benefit from strength training to help lower your risk of injury. Remember to start slow and to listen to your body if you notice pain or tightness when exercising. Through slow, gradual movements, runners can spend more time doing what they enjoy, whether that’s running, dancing or going out on the town.