A simple misstep while running at full speed can lead to ankle sprain for runners, especially trail or cross-country runners. Strengthening the ankles to help prevent sprains includes stretching before and after your run. Warm up with dynamic stretches to prepare your ankles for the run, and end with some static stretches to keep the muscles flexible.

Seated Stretches

Before your run, sit down on the ground or on a couch where you can extend your legs and have them supported to focus the stretch on your ankle. Move each foot up and down 10 times, then move them side to side 10 times to warm up your ankle muscles. This dynamic stretch increases blood flow to the muscles and helps prepare them for your run.

Foot Circles

While standing or sitting in a chair, lift one leg and rotate your foot in a full range of motion, making a circle in the air. Repeat the foot circle 10 times in one direction, then reverse the direction for 10 repetitions. Perform the dynamic stretch with the other ankle before heading out for your run.

Gastrocnemius Calf Stretch

Stretching your calves focuses part of the stretch in your ankle and Achilles tendon. After you run, stand facing a wall and place both hands on the wall. Place one foot behind you and bend your front knee, keeping the back leg straight. Push your hips forward and your back heel down to stretch the gastrocnemius muscles in your calf. Hold the stretch for 30 seconds, then repeat with the other leg back.

Soleus Calf Stretch

The soleus muscle inside your calf is slightly harder to target than the gastrocnemius muscle, but stretching it also works the ankle and Achilles tendon. Stand in the same position as the gastrocnemius calf stretch, with your hands against the wall and one leg back. Instead of keeping your back leg straight, bend the knee along with your front knee and lean slightly forward. Hold the position for 30 seconds, then swap legs and repeat.