Tight joints, including your ankles, make it difficult to maintain correct form while you run. Ankles with a limited range of motion also predispose you to tight calf muscles as they are the major muscles acting on your ankles. This condition can hurt your running performance by causing further injury, rendering you out of commission from your training. Stretches for the muscles acting on your ankles stretch your ankles.
Warmups
A light warmup of walking and running should precede all runs. Aerobic warmups should last about 15 minutes followed by ankle rotations. To do ankle rotations, balance on one leg as you rotate your opposite foot in a clockwise direction 10 times then in a counterclockwise direction. Switch legs to do ankle rotations on your other ankle. Once you've completed your warmup, you may do your regular run or you may begin your ankle flexibility exercises.
Frequency and Time
An ankle flexibility routine should be done after every running session and calf workout for a minimum of three days per week. Each stretch should be done for two to four repetitions and held for 15 to 30 seconds. Be sure to stretch both ankles.
Wall-and-Toes
The wall-and-toes stretch focuses on the horseshoe-shaped calf muscle and the back of your ankles. To perform this stretch, place the toes of one foot on the wall with your heel about three inches from the base of the wall. Lean your body into the wall, stretching your ankle and the upper half of your calf.
Runner's Calf Stretch
The runner's calf stretch is a common stretch done using the edge of a side walk or a step. The stretch is performed with one foot positioned entirely on the step and the ball of the opposite foot on the edge of the step. Permit the heel of the foot half way off of the step to drop toward the floor or ground, stretching your ankle.
Tibialis Stretch
The tibialis stretch is very similar to a quadriceps stretch, depending on where you grab hold of your foot. Perform this stretch by balancing on your left leg then bending your right knee to draw your right foot toward your buttocks. Grab the toes of your right foot, stretching the front of your ankle.
Lateral Stretch
This stretch focuses on the outside of the ankle. Most of your body weight should be balanced on the leg you are not stretching to ensure you do not inadvertently sprain your ankle ligaments. Bend your right ankle so the bottom of the foot is facing your left foot, stretching the outside of your right ankle.
References
- "Examination of Musculoskeletal Injuries"; Sandra Shultz, Ph.D., Peggy Houglum, Ph.D., and David Perrin, Ph.D.; 2005
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
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