Ankle strengthening exercises for runners

[Figment1990]

Anyone have any good ankle/shin strengthening exercises that might help a moderate overpronator strengthen her ankles???

Although I run in stability shoes, I can't wear "supportive" shoes all day every day! I wear moderate-height heels to work, barefeet or sandals at home (or sometimes my running shoes) and my running shoes to run in... Usually I don't have pain when I'm running except if I've recently been barefoot or in sandals a lot that week. I'm starting to think my ankles/arches/shins just need some rehab. Any good ones you want to share would be SO appreciated!

 

[kim3339]

One that I do at the gym is for the shin. I put a 25lb weight on my toes and lift the front part of my toes/foot up, keeping my heel on the ground. I do 3-4 sets of 15-20 reps.

Another one I saw in a running exercise book over the weekend was while seated, lift foot in air and write out the alphabet. There was also one, don't know if it was toes or foot, was to sit and have a towel in front of you and scrunch up the towel.

 

[Diskidatheart]

Here is an article on Active.com about ankle strengthening exercises.

http://www.active.com/fitness/Articles/12_Ways_to_Build_Ankle_Strength_for_Top_Performance

 

[OldSlowGoofyGuy]

To go one step further than the active.com article: when you can easily balance on 1 leg for 30 seconds, make it more challenging. You can do this by closing your eyes or standing on a throw pillow (or both!)

Closing your eyes not only builds strength, but proprioception (fancy word meaning knowing what your parts are doing without looking.)

An easy way to work this into your day is to make it a rule to take all phone calls standing on one leg.

I had ankle surgery in late 2011 and completed the 2013 Goofy as part of my comeback.

Good Luck!