. . . to check out
I never gave much thought to my ankles. They never bothered me. Until they did. In 2016, about 8 years into my running “career”, suddenly my ankles hurt. Bad enough that I had to tape them. I saw my chiropractor, I saw a physical therapist, and I was gifted with the Shintek (see my review here).
2017 dawned and there was no more taping. Sometimes my ankles will begin to ache on a long run, but they’re fine post run and haven’t been a problem this year. I no longer get out of bed in the morning and hobble around like my 90-year-old parents.
I’ve come to realize that a lot of runners have tight ankles — you may not realize that you do until they start speaking to you. I’ve also come to realize that it’s very important to keep working on mobility and flexibility as we age; use it or lose it!
Since I am not a coach or physical therapist or chiropractor or any type of medical professional, today I am joining up with the Friday Five 2.0 from Fairytales & Fitness and Rachel @ Running on Happy to share five resources for ankle mobility exercises. There are many sites out there; these just happen to be the ones that caught my eye.
How to improve wrist and ankle mobility
In this post at Mark’s Daily apple here, not only do you get ankle mobility exercises — many of them videos — you also get wrist mobility exercises. Now, I know that our wrists don’t have much to do with running. But due to our time on computers, our wrists do tend to take a beating.
Improving ankle mobility for runners & triathletes
Not only will you find video of ankle mobility exercises for runners here, you will also find information on the importance of testing ankle mobility both before and after doing the exercises to see if those exercises are working for you.
Self Myofascial Release for Happy Feet!
In Debbie @ Coachdebbieruns own words:
There are many kinds of body care, all of which can be helpful. There is nothing like a good sports massage, especially during training or after an event. If you haven’t tried fascial stretch therapy yet, you’re missing out on a key tool in improving performance and recovery.
You can see her video for happy feet here.
Foot pain & Plantar Fascitis Stretch
I love Jill Miller’s Yoga Tune up series. I wrote a small blurb about it in my 5 Yoga DVDs I love (read it here). Watch this quick video clip on Youtube here; it has one of the stretches I do almost daily for my ankles — although I use my Original Worm (Amazon Affiliate link — more information on the Worm here).
Foot & Ankle Mobility Drill
I’ve seen this drill on several different websites — take a look at this video here which goes into some in depth discussion of why this simple drill is useful and gives you tips on how to do it.
This isn’t a drill I’ve been doing, but I think I’ll be adding this to my morning mobility routine. Yes, I actually have one. I started several months ago. I think it’s really made a big difference in how my body feels. I do a little bit while waiting for a furkid to eat, while waiting for the dogs to do their business, while waiting for my tea to brew. Just a few exercises here and there, not necessarily all every day — like yoga, it’s better if you do a little every day than a lot on just a couple of days.
Again, I am not a medical professional or coach, so use your own common sense and if you’re actually in pain and your gait is effected — seek out professional help. If things just ache, I hope you find something useful in one of these links.
So let me know in the comments:
What body part is aggravated by running?
Have you ever done PT for it?
Have you ever done any of these exercises/stretches/drills?