The best ankle strengthening exercises for runners

Introduction

Whether you are a weekend runner or a regular trail runner, you have certainly already felt that unpleasant sensation of ankle instability. You may even have been the victim of a sprain that forced you to put your passion on hold for several weeks. The ankle is the most heavily stressed joint in running, absorbing up to 3 times body weight with each stride. Muscular weakness or a proprioceptive deficit can quickly turn your run into an obstacle course.

With 250,000 patient users already benefiting from personalized rehabilitation programs, we have identified the most commonly prescribed and most effective ankle-strengthening exercises for runners. These exercises, validated by sports physical therapists, help prevent injuries, improve stability, and optimize your performance.

In this article, we present 5 essential exercises to strengthen your ankles, improve proprioception, and run with confidence. Each movement is detailed with its specific goals and execution guidelines.

Important note: The exercises presented in this article are provided for informational purposes and do not, under any circumstances, replace a consultation with a qualified healthcare professional.

If you have questions or would like personalized support, consider consulting a specialized therapist via the Andrew® interactive map.

Why strengthen your ankles when running?

The ankle is a key link in your kinetic chain during running. It serves three crucial functions: shock absorption, propulsion, and lateral stability. A strength deficit or neuromuscular control deficit significantly increases the risk of sprain, especially on uneven terrain such as trail running.

Ankle strengthening works on several levels. It improves dynamic stability by engaging the invertor and evertor muscles, reduces the risk of recurrence after a sprain, and optimizes force transfer during the push-off phase. Regular runners who incorporate these exercises into their routine notice a significant reduction in pain and better technical ease, particularly on descents.

Proprioception, the ability to perceive your body's position in space, is also enhanced by these exercises. A proprioceptive ankle allows instant micro-adjustments to irregular terrain, a major asset for trail runners. Finally, good postural control of the ankle positively influences the entire running biomechanics chain, from the foot to the pelvis.

The 5 essential exercises for strong ankles

Exercise 1: Progressive single-leg weight-bearing

This exercise has been prescribed 2,567 times on Andrew® for good reason: it directly targets postural stability and proprioception, two essential qualities for every runner. Single-leg weight-bearing engages the entire set of ankle stabilizing muscles (triceps surae, peroneals, posterior tibialis) as well as the trunk muscles.

• How to perform the exercise: Stand on one leg, with the other slightly lifted off the ground. Hold this position for 30 to 60 seconds while keeping your pelvis stable and your gaze fixed in front of you. Your postural micro-adjustments work continuously to maintain balance. You can increase the difficulty by closing your eyes or performing small head movements (as shown in the variations)

  
  

• Therapeutic goals: Improve neuromuscular coordination, strengthen ankle joint stability, reduce the risk of sprain recurrence, and develop proprioceptive control. This exercise is particularly recommended in phase 2 of post-sprain rehabilitation and for runners suffering from chronic instability.

Exercise 2: Anterior tibialis strengthening

The anterior tibialis plays a crucial role in ankle dorsiflexion and ankle stabilization during heel strike. Weakness in this muscle is often responsible for reduced propulsion and impaired postural control in single-leg stance, which is particularly problematic for runners.

How to perform the exercise: Sitting on the floor, place a resistance band around the forefoot. Secure the other end to a stable point in front of you. Perform active ankle dorsiflexion by pulling the toes toward the tibia against the resistance of the band. The movement should be controlled, without compensation from the rest of the leg.

Therapeutic goals: Strengthen the anterior tibialis and foot extensors, improve anteroposterior ankle stability, and optimize dynamic propulsion. This exercise is effective for post-sprain rehabilitation, post-traumatic muscular rebalancing, and recurrence prevention. It also promotes a better gait cycle in running.

This exercise has been prescribed 467 times on Andrew®.

Exercise 3: Invertor strengthening with resistance band

The ankle invertor muscles (posterior tibialis, fibularis longus, and fibularis brevis) provide medial stabilization, which is essential to prevent inversion sprains, the most common sprains in runners. This concentric strengthening improves dynamic stability and helps prevent chronic instability.

How to perform the exercise: While seated, place a resistance band around the foot to be trained. Secure the other end toward the outside. Perform an inversion movement (medial rotation of the foot) by pulling the sole of the foot inward against the resistance. The heel stays fixed; only the forefoot moves. Control the return to the starting position.

Therapeutic goals: Strengthen the medial stabilizing muscles, improve lateral stability, and prevent recurrent ankle sprains. Particularly indicated for post-sprain rehabilitation, chronic ankle instability, and phase 2 after ligament reconstruction (≥ day 90). Trail runners especially appreciate this exercise for gaining confidence on technical terrain.

This exercise has been prescribed 494 times on Andrew®.

Exercise 4: Isometric strengthening of the evertors

Complementary to invertor work, strengthening the evertors (fibularis longus and brevis, anterior tibialis) is crucial for lateral ankle stability. This high-intensity isometric work develops specific neuromuscular strength and improves motor control.

How to perform the exercise: Sitting or standing, place the foot to be trained against a wall or fixed support. Press the outer edge of the foot against the support by performing forced eversion (lateral rotation), without visible movement. Hold the maximal static contraction for 6 to 10 seconds. Release gradually. Repeat 8 to 10 times with 30 seconds of recovery between each contraction.

Therapeutic goals: Develop maximal evertor strength, improve proprioception and motor control, and prevent sprains in athletes. This exercise is suitable for advanced rehabilitation phases (phase 2 ≥ day 45), for recurrent ankle instability, and for post-fibula fracture rehabilitation. Runners returning after an injury find it an excellent way to regain confidence.

This exercise has been prescribed 563 times on Andrew®.

Exercise 5: Lunges or 'split squat'

Beyond the ankle, lunges are a comprehensive exercise for the lower limbs (this exercise has been prescribed more than 1,175 times on Andrew®). They engage the quadriceps, hamstrings, plantar flexors, and pelvic stabilizing muscles. Their proprioceptive component makes them an ideal functional movement for runners.

How to perform the exercise: Standing, step one leg forward into a lunge, the other leg behind you. Lower the back knee toward the ground while controlling the movement, keeping the torso upright. The front knee should not go beyond the toes. The front ankle works in dorsiflexion to stabilize the whole movement. Rise back up by pushing through the front heel.

Therapeutic goals: Strengthen the posterior and anterior muscle chains, improve joint stability and proprioception, and promote neuromuscular recruitment. Lunges are excellent for post-fracture rehabilitation, improving pelvic stability, and overall physical reconditioning. They also prepare the ankle for the eccentric demands of downhill running.

Incorporating these exercises into your runner routine

Consistency is the key to success. For optimal results, integrate these exercises 2 to 3 times per week into your training program. You can do them at the end of a run, during a dedicated strengthening session, or even on active rest days.

Start gradually, especially if you are returning after an injury. During the first two weeks, prioritize execution quality and frequency over intensity and volume. Focus on sensations and movement control. Then gradually increase the resistance of the bands, the duration of the isometric contractions, or the difficulty of the variations (eyes closed, unstable surfaces).

The ideal approach is to alternate the exercises by session: proprioceptive work (single-leg stance) one day, strengthening (anterior tibialis, invertors, evertors) the next day, and functional exercises (lunges) later in the week. This rotation allows for comprehensive loading without muscular overload.

If you experience unusual pain, a persistent feeling of instability, or if you want a personalized program adapted to your level and goals, consult a physical therapist or sports physical therapist. Therapists listed on the Andrew® interactive map specialize in managing runners and can accurately assess your needs. With 250,000 patients already benefiting from tailor-made programs, professional support makes all the difference.

Conclusion

Strong, stable ankles are your best ally for progressing in running without injury. The 5 exercises presented in this article form a complete program validated by thousands of prescriptions in sports physical therapy.

Their effectiveness is based on three pillars: specific muscle strengthening, improved proprioception, and enhanced dynamic stability. By practicing them regularly, you significantly reduce the risk of sprain, optimize your running technique, and gain confidence on all types of terrain, from pavement to the most technical trail paths.

Remember that every runner is unique. If you have a history of injury, recurring pain, or simply want a full assessment of your physical condition, make an appointment with a specialized therapist. The Andrew® interactive map helps you easily find a sports physical therapist, osteopath, or podiatrist near you, experts in supporting runners.

Your ankles carry you with every stride. Take care of them, strengthen them intelligently, and keep running long with enjoyment and performance.