Top tips to avoid injury
These simple techniques will help protect your ankles on trail runs
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