Prevent ankle rolling from running? Tips?

lindssaurus
lindssaurus Posts: 98 Member
edited November 2024 in Fitness and Exercise
I have high arched feet and usually have no problems with my running shoes-muzino brand...now the newer series my ankle has been rolling , I don't think it's the shoes themselves. My left ankle only!!' has been rolling this past year in any shoe I wear. I can only run outside, are ther any ankle strengthening exercises that could help? Or using bandages?

Replies

  • lindssaurus
    lindssaurus Posts: 98 Member
    lindssaurus wrote: »
    I have high arched feet and usually have no problems with my running shoes-muzino brand...now the newer series my ankle has been rolling , I don't think it's the shoes themselves. My left ankle only!!' has been rolling this past year in any shoe I wear. I can only run outside, are there any ankle strengthening exercises that could help? Or using bandages?

  • hazleyes81
    hazleyes81 Posts: 296 Member
    It sounds like you need different shoes.

    Google ankle strengthening exercises if that concerns you.

    http://lmgtfy.com/?q=ankle+exercises
  • rybo
    rybo Posts: 5,424 Member
    I've always found that the thinner the sole/lower to the ground shoe is less likely to roll an ankle.
  • loratliff
    loratliff Posts: 283 Member
    Have you been professionally fitted for shoes?
  • dbmata
    dbmata Posts: 12,950 Member
    strengthen your ankle. you have a weakness that needs to be resolved.
  • MakePeasNotWar
    MakePeasNotWar Posts: 1,329 Member

    I have hypermobile joints and I sprained both ankles repeatedly through my childhood right up to a few years ago when I finally got serious about my rehab and started a strength training program. Once I strengthened the muscles of my lower leg and foot, I found my ankles were much less "wobbly" than before.

    You can find specific rehab type exercises online, and full body or lower body strength exercises will also help a lot.

    If you are concerned about keeping the ankle stable in the meantime, try a "high stability" shoe or possibly custom orthotics. I had some prescribed by my sports therapy clinic for the first few months of my rehab program so that I could walk and run safely. My doctors did not recommend braces for walking and jogging as they would weaken the ankle further by allowing muscle atrophy, but I did use them for anything that involved lateral movement, sprinting or jumping.
  • CharleneMarie723
    CharleneMarie723 Posts: 98 Member
    Nike Free 4.0s are my favorites! Helped tremendously with this.
  • emblu
    emblu Posts: 272 Member
    Seek professional advise hunni. It could be anything from your shoes to weak hips, knees etc but the longer you leave it the more likely you are to injure yourself and injury sucks x
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    Assuming it's not your shoes...

    - Work on flexibility as tight hip flexors can cause your foot to over-pronate.
    - Strengthen your glutes and hamstrings and probably your calves too.

    It's hard to really say without doing a movement assessment but those are some basic things you can work on.
  • FromHereOnOut
    FromHereOnOut Posts: 3,237 Member
    Look up eccentric heel drops. Do both bent knee and straight knee. Slowly add weight either with a weighted backpack, or on your gym's calf raise machine. Make sur you also stretch well after these exercises (again, both bent and straight-kneed). Also look into hip and glute strength imbalances. General strength cross training is a good idea, if you aren't already doing it.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited December 2014
    rybo wrote: »
    I've always found that the thinner the sole/lower to the ground shoe is less likely to roll an ankle.

    ^^ This. Choose thin-soled shoes with a low "heel to toe drop". You can compare the heel-toe differential of most shoes here: runningwarehouse.com/
    Just make sure to transition slowly to lower heeled shoes, to avoid problems.

    Since you have high arches, your calves are probably tight, so stretch them often.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    edited December 2014
    (duplicate) :+1:
  • lindssaurus
    lindssaurus Posts: 98 Member
    Wow lots of good advice. I will definitely go see a specialist about this as this has been happening. And I will check out some strengthening exercises for my ankles. It's been a few months from not running.
  • alanlmarshall
    alanlmarshall Posts: 587 Member
    Return to your previous distances and speeds very gradually to help avoid the injury.
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