Top tips to avoid in­jury

These sim­ple tech­niques will help pro­tect your an­kles on trail runs

Trail Running (UK) - - Training -

A nkle in­juries are hard to avoid, par­tic­u­larly if you reg­u­larly run and race off-road, but there are some things you can do to keep your an­kles healthy:

STRENGTH TRAIN­ING Squats, lunges and re­sis­tance ex­er­cises are great for keep­ing an­kles strong and flex­i­ble.

BAL­ANCE TRAIN­ING Reg­u­lar bal­ance work im­proves pro­pri­o­cep­tion and co-or­di­na­tion; don’t for­get your non-in­jured side!

TAP­ING this can pro­vide sup­port and com­pres­sion. Pro­fes­sional sports of­ten use tap­ing as a pre­ven­ta­tive mea­sure, es­pe­cially in con­tact sports. While in run­ning, com­pres­sion to help with per­for­mance has be­come more and more pop­u­lar.

TECH­NIQUE Prac­tise run­ning on un­even ter­rain as of­ten as you can, start­ing slowly and build­ing up speed and dis­tance grad­u­ally as you im­prove.

FOOTWEAR Make sure your shoes fit per­fectly and are ap­pro­pri­ate for the ter­rain. On tech­ni­cal or slip­pery trails, good grip and a low sole pro­file may re­duce the risk of an­kle in­jury.

BE PRESENT An­noy­ing in­juries like an­kle sprains of­ten oc­cur when our mind be­gins to wan­der. Par­tic­u­larly when you’re run­ning on tech­ni­cal ter­rain try to stay in the mo­ment, keep­ing your body bal­anced and plac­ing your feet ac­cu­rately as you go.

Find a pair of shoes that suit your run­ning style and the ter­rain you reg­u­larly run on

Stretch­ing reg­u­larly boosts strength and flex­i­bil­ity

Good bal­ance of­ten equals good an­kles

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