How to prevent or treat a twisted ankle during trail running, from strength training to mobility exercises
- The uneven group of rail running is a recipe for twisting an ankle, but there are things you can do to mitigate the chances of it happening
- If you do twist an ankle, proper recovery is important to ensure you do not repeat the injury
A twisted ankle can come out of nowhere, and sideline you from trail running for weeks. But there are things you can do to mitigate the chances of twisting your ankle in the first place, or aid recovery more effectively in the event you do twist your ankle.
Too much too soon
If you are new to trail running, or have not been training in a while, build up your distance slowly. A sure-fire way to twist you ankle is to bite off more than you can chew, then when your muscles are fatigued and your mind is struggling to concentrate you go over on a rock. Build up slowly, push your distance at steady intervals.
Mobility
Mobility is often confused with flexibility. Flexibility is about how far your can stretch, statically. Mobility is about your range of motion while actively moving. Mobility will help your ankle deal with the uneven terrain, rolling with the bumps and rocks, rather than giving out and twisting.
Try different mobility exercises – for example, go down on one knee like you are proposing. Lean your front knee forward so it extends over your foot and toes. It is important to keep your heel on the ground. When you reach the limit of your mobility, your heel will raise. At this moment, come back to the starting position. Slowly repeat the movement multiple times. Try it with a tensioned band around your ankle, pulling your foot back as you lean forward.
Heel raises, with your heal hanging over an edge, is also effective. Lower your heal over the edge, but not too far, and then raise your heel up. This will improve the strength and mobility of your ankle.
Strength exercises
A strong ankle is less likely to twist. It will also improve your running efficiency. Not only should you strengthen your ankles specifically, but also other leg muscles to support your ankles as nothing works in isolation. Single leg exercises are the best, as they improve balance too which will further mitigate a twisting injury.