If you've logged serious miles, you know the drill: that nagging sensation in your arch, the tender achilles tendon, or an ankle that just doesn't feel bomb-proof anymore. The reality? Most runners only think about their feet and ankles when something goes wrong. But here's the game-changer — a solid prehab routine that includes ankle stretches as well as exercises to help you warm up and strengthen sensitive ligaments before they scream at you can keep you crushing trails and PR'ing marathons instead of grimacing through yet another round of PT.
The Usual Suspects: Common Foot and Ankle Pain
Before diving into the fix, let's talk about what typically sidelines runners:
Plantar Fasciitis That heel pain that makes your first steps in the morning feel like walking on Legos? Classic plantar fasciitis, usually caused by tight calves, high arches, or ramping up mileage too quickly.
Achilles Tendinopathy The OG of running injuries. Your Achilles doesn't just wake up one day and decide to rebel — it's typically the result of poor ankle mobility, weak calves, or inappropriate training load.
Ankle Sprains Trail runners, we're looking at you. While hitting technical terrain can lead to rolls and sprains, weak ankles and poor proprioception are often the real culprits.
Posterior Tibial Tendonitis That pain on the inside of your ankle? Often shows up in runners with flat feet or those who overpronate. Consider it your body's way of saying your support system needs work.
Your Arsenal: What You'll Need
Before we jump into the exercises, here's your shopping list:
- Resistance bands (light and medium strength) - A BOSU ball or balance pad - A golf ball or lacrosse ball - A step or stairs - Ankle weights (optional but useful)
The Workout: Your Foot and Ankle Prehab Routine
Do these strengthening exercises 3–4 times per week to increase your range of motion and prevent future foot and ankle injuries. Your future PR will thank you.
1. Toe Yoga (No Mat Required)
- Spread your toes wide, then grip the ground - Lift just your big toe while keeping others down - Reverse the movement (lift all toes except the big toe) - 3 sets of 10 repetitions each
Pro tip: This seemingly simple exercise activates intrinsic foot muscles that most runners ignore.
2. Resistance Band Alphabet
- Sit with leg extended - Loop band around forefoot - Write the alphabet with your foot - Complete 2-3 times per foot (or do one set in lowercase and the other in uppercase)
Why it works: Creates mobility in all planes of motion while strengthening stabilizing muscles.
3. Single-Leg BOSU Balance
- Stand on BOSU with one foot - Hold 30 seconds - Progress to eyes closed - Add small knee bends - 3 sets each side
Pro tip: you can also do this while watching your favorite TV show!
4. Calf Raise Progression
Level 1: Double-Leg - Stand on step edge - Rise up on toes - Lower with control - 3 sets of 15
Level 2: Single-Leg - Same movement, one leg - Focus on control - 3 sets of 12 each side
Level 3: Weighted - Add weight vest or dumbbells - 3 sets of 8-10 each side
5. Band Eversion/Inversion
- Sit with legs straight - Loop band around foot - Push out against band (eversion) - Pull in against band (inversion) - 3 sets of 15 each direction
6. Walking Toe-Ups
- Walk on heels with toes up - 30 seconds forward - 30 seconds backward - 3 sets
7. Jump Rope Progression
- Start with basic bounces - Progress to single-leg - Add lateral hops - 1-2 minutes per variation
8. Toe Towel Drags
- Place towel on floor - Grab and drag the towel toward you with toes - 3 sets of 10 drags per foot
Making It Stick: Implementation Tips
1. Start Slow Don't try to knock out all eight exercises at once. Begin with 3-4 that feel manageable and build up.
2. Consistency Over Intensity Better to do a few exercises regularly than all of them occasionally. Aim for 10–15 minutes, 3–4 times per week.
3. Listen to Your Body If something causes pain (not to be confused with the discomfort of working weak muscles), back off and consult a PT or other healthcare professional for medical advice.
Red Flags: When to See a Pro
While these exercises can work wonders for prevention and minor issues, see a medical professional if you experience sharp pain that doesn’t improve with rest, swelling that doesn’t subside, pain that alters your running form, or persistent stiffness.
Get Moving!
Strong feet and ankles aren't just about injury prevention — they're your secret weapon for more efficient running and faster times. Think of these exercises as your insurance policy against future injuries and your ticket to stronger, more confident running.
Take the next step in your training regimen:
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