this post was submitted on 18 Jul 2023
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Running

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How do you strengthen your ankles? (lemmy.world)
submitted 1 year ago by richard_wagner@lemmy.world to c/running@lemmy.world
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I’ve been running for 1.5 years 20 miles a week on average.

I don’t have sprained ankles but I do find the outsides of my ankles are sore and tender, like when I’m putting on socks, walking up stairs, or squatting down.

How do you strengthen your ankles? Or, if my ankles aren’t the problem, what are the common weak muscles that might cause sore ankles when running?

To combat my soreness and general muscle imbalance, I recently started picking up strength training again with a simple routine that uses compound movements like squats and deadlifts. So I’m also open to weight training that could help with sore ankles.

Thanks for your suggestions.

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[–] cinaed666@kbin.social 4 points 1 year ago

Since most comments are focusing on exercises you can do: Diet is a large part of it too.
Things like leafy greens and berries contain a lot of antioxidants and phytochemicals which help combat inflammation.
Nuts and Seeds contain Omega-3 fatty acids which are important for joint health.
Make sure you get enough calcium for general bone health too, and you have all the vitamins and minerals in your diet.

It's very anecdotal, but I used to have ankle problems while running, and minding my diet more has helped a lot. I don't have joint pains after long runs anymore.