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How do you strengthen your ankles? (lemmy.world)

submitted 1 year ago by [email protected] to c/[email protected]

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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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[–] [email protected] 2 points 1 year ago

It's too late for me, unfortunately, I already learned this the hard way. During the 2022 football (soccer) pre-season I pushed myself too hard and overloaded my legs, particularly the calves, resulting in recurring ligament and tendon injuries in both ankles that prevented me from playing or training. When I finally returned to full training, I sprained my MCL and tore my meniscus after landing awkwardly on one leg. I guess the one upside of spending almost an entire year doing physio rehab is that I've learned a lot about my body and how to take care of it.