Essential Foot and Ankle Strengthening Exercises for Runners by Dr. Mike Scholz, DPT, CSCS

Distance running remains one of the most popular sports and fitness activities in America. If you're passionate about pounding the pavement or tackling trails, then you should know the importance of strong, stable feet and ankles. They play a pivotal role in supporting your overall performance and reducing your injury risk. Whether you're a marathoner or just starting out, investing time in foot and ankle strengthening exercises can be a game-changer. Here are some of our favorite exercises we use in the clinic to help patients run strong and injury-free!

Woodpeckers

This exercise is one of the best ways to attack your intrinsic foot muscles, the muscles in your feet themselves. These muscles are important for stabilizing your feet and help prevent stress fractures of the bones of your feet. Start with your feet straight and perpendicular to a wall. Lean as far forward as you can, keeping your heels on the ground. As you lean forward, you should feel your toes dig into the ground. Hold for 10 seconds, and then relax and stand up straight. Perform 2 sets of 10 reps. 

Anterior Tibialis Raises

Have you ever suffered from shin splints before? This exercise is a go-to for helping manage existing symptoms and prevent them from happening again. Start with your shoulders back against a wall with your feet 1-3 feet away from the wall (the further away, the harder!) and your body in a straight line. Then lift your toes up toward the ceiling and lower them to a count of 3. Repeat 2 sets of 15 reps.

Ankle Alphabet

Ankle alphabets are a simple yet effective exercise to increase mobility and strengthen the ankle joint. To perform this exercise, sit or stand comfortably, and lift one foot off the ground. Pretend there is a pen at the end of your foot and actively try and draw out the alphabet A to Z, trying to move through as much range of motion as you possibly can. Perform 2-3 sets of the whole alphabet for each foot. This exercise helps improve ankle flexibility and can help reduce the risk of sprains and strains.

Heel Raises 

Strong calf muscles are essential for powerful propulsion during running and also controlling your ankle when landing and absorbing force. To perform heel raises, stand with your feet hip-width apart and rise onto the balls of your feet. Hold the position for a moment and then lower your heels back to the ground. Aim for 3 sets of 15 repetitions. As you progress, try doing this exercise on one foot at a time to enhance stability. You can also perform these with your feet hanging off a step so you can perform the exercise through your full range of motion.

Resistance Band Exercises

Incorporate resistance band exercises into your routine to target the smaller, stabilizing muscles in your feet and ankles. Wrap a resistance band around your forefoot and perform resisted dorsiflexion (lift up) and plantar flexion (point down). Additionally, you can place the band around your midfoot and perform lateral ankle movements against the resistance for both inversion (rolling your foot in toward midline) and eversion (rolling your foot out and away from midline). Aim for 3 sets of 10-15 repetitions for each exercise.

As a dedicated runner, investing time in foot and ankle strengthening exercises can significantly enhance your performance and reduce the risk of injuries. Incorporate these exercises into your regular training routine, and you'll notice improved stability, flexibility, and strength in your feet and ankles. Remember, a solid foundation leads to greater running achievements and a more enjoyable running experience overall. So, lace up your running shoes, embrace these exercises, check in with your PT here at Complete Game Physical Therapy, and run stronger than ever before! If you are having some nagging aches and pains, be sure to come see us at our Free Saturday morning clinics from 9-11AM here at 73 Princeton St. #8 in North Chelmsford MA.