Running Lesson # 3 – Foot & Ankle Work

Whether you run recreationally, competitively, or even if you’re just looking to get started, the lessons we will share can help to improve performance and mitigate the risk of repetitive strain injury by addressing some of the key concerns. Areas of focus will include flexibility, strength, stability, breathing, and awareness specific to the activity of running.

Increase your mileage! Build up stamina & mobility in those feet.

Regardless of whether or not you are a forefoot, midfoot or hindfoot striker, it is important that your foot and ankle have good mobility and endurance when running. Depending on your strike preference, the way your body adapts to the shock of the initial ground contact will be affected by your foot. This is even more important if you are a trail runner, having to negotiate different surfaces and terrains. A stiff, immobile foot will increase the stresses on other part of the body.\

Along with mobility, having good endurance of your foot muscles will help to sustain you through your run. In this series, we recommend a variety of foot and ankle mobility and endurance exercises. Try them out and see if you notice a difference in your run.

Therapeutic Exercise

– Knee to wall
– Eccentric Tibialis Posterior with Theraband

Asanas

– Hero Pose (Virasana)
– Chair Pose (Utkatasana)

Athletic Conditioning

– Heel raises with resistance band

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