5 Exercises For Runners With Ankle Pain
Everyone knows exercise is a key component to staying healthy. With nicer weather comes more outdoor activities, including running. Running produces a ground reaction force of 2.5 times the runner’s body weight, while walking produces only 1.2 times the runner’s body weight1. With the increased demand from ground reaction forces and the foot being the first to come in contact with the ground, ankle pain can be common in runners. So, what can we do to prevent injury, specifically to the ankle, with the increased demand required during running? Here are five exercises to improve and prevent ankle pain, specifically when running.
3 Exercises to Perform After An Ankle Sprain
Ankle sprains are an extremely common lower extremity injury in both athletic and general populations. Ankle sprains account for up to 40% of lower extremity sports injuries1 and are one of the most common injuries to be seen in the emergency room2. Most ankle sprains occur when the ankle “rolls” inward, resulting in pain, swelling, loss of motion, and bruising around the ankle.
Easy to Moderate Outdoor Activities Anyone Can Do
With the warm weather across the country, there will be plenty of opportunities to spend some time outdoors. Why not use some time to exercise while you’re at it? Below you will find a handful of easy to moderate level exercises that anyone can perform outside.
Ankle Strengthening Exercises to Try at Home/Work/Anywhere
The foot and ankle complex are the powerhouse of the body. It is the first thing touching the ground and absorbing everything the body does. While the foot and ankle are very important structures for the body, they are also very complex. There are 26 bones, 30 joints, and more than 100 muscles, ligaments, and tendons that help to support the foot and ankle. Having a strong foot and ankle is essential for injury prevention. How can you increase the strength of your ankles on the fly? Try doing 3 sets of 10 repetitions of these 5 exercises on the go.
4 Kettlebell Strengthening Exercises
Kettlebells are some of the most efficient training modalities available. You only need one kettlebell to perform the exercises, which can be done anywhere you take the kettlebell. The exercises are also very easy to set up and transition from one to another, making it an effective cardiovascular activity. There are many options of exercises to choose from, some exercises being more challenging or easier than others and can be scaled to your fitness level. Below I will highlight four exercises that hit just about every muscle in the body, and a full workout can be done in just 20 minutes. These basic exercises should be done for 2-3 months before increasing the technical difficulty of more advanced exercises. A simple routine would be to perform each of these exercises three times per week, doing three sets of each exercise for 15 repetitions.
Body Weight Exercises for Beginners
Are you getting back into exercise after a long time off? Or maybe you’ve never exercised before and aren’t sure where to start. For some, the thought of lifting weights can be a little daunting. For others, getting to the gym can be tough due to the time commitment or schedule conflict. A research study performed in 2021, showed that body weight exercise improved cardiorespiratory fitness (CRF). CRF has a direct correlation with mortality and disease risk. Simply put, if someone has better CRF, their risk for disease should lower. These bodyweight exercises can be performed at home and will provide a nice starting point for beginners on their fitness journey.
Static Stretches for Improved Flexibility
Are you dealing with tight muscles, or maybe you don’t feel very flexible? When used correctly, stretching can be a useful tool to address tight muscles and improve muscle flexibility. Recent studies have confirmed that performing low intensity stretches over a long period can improve flexibility. Let’s look at a handful of simple stretches you can do to improve tight muscles.
How To Do Your First Pull-Up
My first experience with pull-ups was back in elementary school for the presidential fitness testing that we all had to go through. I remember seeing my classmates being able to perform numerous repetitions, and I remember how I felt when I couldn’t do any. When testing came around during my 6th-grade year, I could finally perform one pull-up! I felt on top of the world that day. Looking back at that testing, it seems like a simple task but intimidating at the same time. There’s a bar hanging off the wall, and all you have to do is pull yourself up high enough that your chin passes the bar; it all sounds so easy. But, for some, it’s just as big of a challenge as I went through. I want to help you be able to do your first pull-up, and for those of you who already can, I want to help you increase your proficiency with them. Once you can do them, the world can become your gym as you’ve added a new exercise to do regularly. Are you playing with the kids at a park? You can use the monkey bars to get a back workout in.
Featured Health Resource
