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.

    • corsicanguppy@lemmy.ca
      2·
      1 year ago

      I’m fighting with some Tibialis Anterior lock-up. Like, the shin muscle won’t let go.

      Apparently, though, through my physio ‘journey’, I’ve learned that a strong tibialis prevents shin-splints and strengthens the knee’s resilience.

      Go look up how to work it and stretch it, while we’re talking calves, and it could save your knee parts one day.

    • ticho@lemmy.world
      2·
      1 year ago

      I would add a simple exercise of static single leg balancing with closed eyes. Great for ankle and calf strength, as well as overall balance.

      It’s amazing how much we rely on eyesight for our balance.