Transition from Treadmill to Outside Runs w/Weak Ankles

katg73

Hello,

I've typically hated running most of my life, but now that I'm in the best shape I've ever been in my life I recently decided to take a stab at it and it and it turns out - I LOVE IT. I've only been running on the treadmill so far - interval hill training - and haven't transitioned into running outside, but I'd like to do so soon. My only problem is I have weak ankles, and I mean EXTREMELY weak ankles. As in, I can just step out of the house and my ankle will roll out of nowhere really badly and swell up.

Does anyone have any suggestions as to how I can prepare myself for this? I never hike without ankle supports because of the constant changes in the level of the ground. I'm wondering if this will be what I need to do when I run as well? My fitness level has increased to a level that I don't want to lose over a stupid roll of the ankle.

Please, please, I am looking for some serious and *helpful* responses regarding this as I'm thinking of doing a half marathon closer to the end of this year!

Thanks in advance!!!

Samantha44145

I have a similar problem with my ankles. There's not much you can do immediately. Over time, your ankles will strengthen.

Here's what's helped me (and realize that I've had 3 major ankle injuries from rolling them while running or kickboxing in the last 14 months but none in the last 8 months or so - way better than how bad it used to be):

I invested in running shoes that are very, very supportive. Check out a running store and make sure that they help you choose the right kind of shoe for you. If you're an under protonator and have high arches you might be getting the ankle rolls from the angle your foot makes with relation to the ground. Getting the right shoe will help.

The more you run, the more strength you'll build up in your calves and stabilizing muscles. Unfortunately if you've had severe sprains you've destroyed the little bands that hold stabilize your ankle -- I do a lot of balance exercises on the Bosu and use resistance bands to work the muscles in my foot and leg. A physical therapist taught me this stuff - it might be worth a visit.

I also avoid running an uneven ground and I force myself to concentrate. I watch my foot placements and think about good running technique.

You're bound to have some issues. I hate to say it but you can't avoid it completely.

cyberiarob

I have pretty weak ankles from numerous sprains in football and wrestling, and I also have permananent nerve damage that effects movement and strength in one of my legs. A few months ago I started training on a treadmill, and just for precaution wore ankle supports. I recently started running outdoors (at least on warm days) with the same shoes and supports and didn't notice much of a difference. It feels a little different and it seems like I'm always worried about stepping wrong and turning an ankle or something, but I think it's mostly mental.

pinkraynedropjacki

Treadmill = less stress on joints
Outside running = more hard stress .... you have weak ankles... you are used to the easy way. Strap em up...off you go.

jessgumkowski88

Hey girl!
I feel your pain. I had to go to physical therapy more times than I can count on my hands and it never seemed to be a permanent solution. I didn't notice any serious change in ankle strength until I started a serious exercise and vitamin regimen.
One day I just noticed that during my exercise I landed wrong and started to fall into that dreaded ankle roll, when all of a sudden it was like my muscles were like, "Don't worry buddy! We got you!" haha and pulled it back up into the proper position. Its been more than a year since my last sprained/rolled/twisted ankle

My best guess for you is keep exercising! One day you'll notice how strong your ankle(s) have become I think what helped me the most was that I had been doing INSANITY and there are a lot of agility moves in there in which you change direction quickly. I was putting pressure and using my ankle in ways I hadn't before. Maybe try adding some agility based moves like suicide drills (running to the left, touching the floor, then running to the right and touching the floor, repeat) or some other exercise of the sort. The trick is strengthening the side of your ankles that keeps everything in place, not just the front and back that we use for pushing off the ground in walking and running.

Best of Luck!

NachoEverydayChick

Start on your local HS track. They're generally a cushier surface and free of the potholes and sidewalk cracks than can be dangerous for outdoor running. The difference between a treadmill and outdoors will be noticeable- it's a little harder and the motion is slightly different because you have to propel yourself forward where the belt on a treadmill does a little of the work for you. The track will be a safe transitional surface for you to use to help strengthen your running.

disdatdude

Just look for shoes that provide stability in the ankle. They usually have a higher collar. It doesn't have to be tight around the ankle, just provide support on either side. If you aren't going for speed you can always use a basketball shoe or even a lightweight hiker if you can't find a nice aerobic shoe.

My 2nd suggestion would be to run on a flat surface. Most highschools have rubberized tracks. It's a nice, even/flat surface and it's sponginess is a little more forgiving. It's easier to count your distance and gauge your progress...which will be important since you are coming off of a treadmill. You will definitely notice a difference. If you don't have access to a track you maay have to run in a park or biking/running trail which should also be smooth with less error for ankle twist. Avoid running in uneven grass or where you will constantly deal with curbs or uneven sidewalks.

Last, but not least, take it a little slow your first few times out. If you run the same place all the time you will become accustomed to the little pitfalls along the way. You have to pay greater attention to everything that's going on outside...the wind, debris, holes or uneven surfaces, sticks, rocks, dogs, other people and traffic. You will find outside running/jogging much more of a challenge, more beneficial and, hopefully, more enjoyable. Good luck!

katg73

I have a similar problem with my ankles. There's not much you can do immediately. Over time, your ankles will strengthen.

Here's what's helped me (and realize that I've had 3 major ankle injuries from rolling them while running or kickboxing in the last 14 months but none in the last 8 months or so - way better than how bad it used to be):

I invested in running shoes that are very, very supportive. Check out a running store and make sure that they help you choose the right kind of shoe for you. If you're an under protonator and have high arches you might be getting the ankle rolls from the angle your foot makes with relation to the ground. Getting the right shoe will help.

The more you run, the more strength you'll build up in your calves and stabilizing muscles. Unfortunately if you've had severe sprains you've destroyed the little bands that hold stabilize your ankle -- I do a lot of balance exercises on the Bosu and use resistance bands to work the muscles in my foot and leg. A physical therapist taught me this stuff - it might be worth a visit.

I also avoid running an uneven ground and I force myself to concentrate. I watch my foot placements and think about good running technique.

You're bound to have some issues. I hate to say it but you can't avoid it completely.

I always wondered about the Bosu ball, knew it was good for stability, but never pieced together the fact that it'd be good for my ankles as well. I will def have to try some of them out. Are there certain exercises on them that you find were most beneficial for your ankles?

katg73

Hey girl!
I feel your pain. I had to go to physical therapy more times than I can count on my hands and it never seemed to be a permanent solution. I didn't notice any serious change in ankle strength until I started a serious exercise and vitamin regimen.
One day I just noticed that during my exercise I landed wrong and started to fall into that dreaded ankle roll, when all of a sudden it was like my muscles were like, "Don't worry buddy! We got you!" haha and pulled it back up into the proper position. Its been more than a year since my last sprained/rolled/twisted ankle

My best guess for you is keep exercising! One day you'll notice how strong your ankle(s) have become I think what helped me the most was that I had been doing INSANITY and there are a lot of agility moves in there in which you change direction quickly. I was putting pressure and using my ankle in ways I hadn't before. Maybe try adding some agility based moves like suicide drills (running to the left, touching the floor, then running to the right and touching the floor, repeat) or some other exercise of the sort. The trick is strengthening the side of your ankles that keeps everything in place, not just the front and back that we use for pushing off the ground in walking and running.

Best of Luck!

You know I have to say... you might be right. I would have thought that even running on the treadmill would be hard, even though it's "easier" than running outdoors. Glad to know I'm not the only one!

katg73

I have pretty weak ankles from numerous sprains in football and wrestling, and I also have permananent nerve damage that effects movement and strength in one of my legs. A few months ago I started training on a treadmill, and just for precaution wore ankle supports. I recently started running outdoors (at least on warm days) with the same shoes and supports and didn't notice much of a difference. It feels a little different and it seems like I'm always worried about stepping wrong and turning an ankle or something, but I think it's mostly mental.

You raise a good point. Before I started running on the treadmill, I found it was quite the mind game to get myself to actually do it because I was so worried about my ankles. But once I actually did start, it wasn't a problem at all. I'm just hoping this holds up on the road. Thanks for pointing out the mental aspect of it!

katg73

Start on your local HS track. They're generally a cushier surface and free of the potholes and sidewalk cracks than can be dangerous for outdoor running. The difference between a treadmill and outdoors will be noticeable- it's a little harder and the motion is slightly different because you have to propel yourself forward where the belt on a treadmill does a little of the work for you. The track will be a safe transitional surface for you to use to help strengthen your running.

Thanks for the idea! That does sound like a good transition. I'll have to check out the local tracks and get my butt out there.

KathrynKennewell108

Resistance bands might be helpful. I injured my ankle (amongst other things) back in 98. I found a good physio/trainer who showed me how to hook some resistance bands up and use them, stretching out at different angles to help strengthen all parts of your foot/ankle area. Hope you find a good solution hun. I know ankle problems suck. Your whole body rests on them. I can't even use incline on the treadmill, and that's not taking into account the knee cartilage tear I am healing from atm. Good luck and all the best. xx

katg73

Resistance bands might be helpful. I injured my ankle (amongst other things) back in 98. I found a good physio/trainer who showed me how to hook some resistance bands up and use them, stretching out at different angles to help strengthen all parts of your foot/ankle area. Hope you find a good solution hun. I know ankle problems suck. Your whole body rests on them. I can't even use incline on the treadmill, and that's not taking into account the knee cartilage tear I am healing from atm. Good luck and all the best. xx

Thanks so much for the advice. I actually did some research last night and resistance bands did come up, so I'm glad to see someone has actually used them. It sounds like something I can actually use at home, too, so I'll have to get some of those. Thanks again .