The Crucial Role of Ankle Strength and Balance in Running
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In the world of running, we often focus on variables such as speed, endurance and technique. While these factors are undoubtedly essential, the importance of ankle strength and balance is sometimes overlooked. In this blog we’ll delve into why the strength of our feet and ankles play such a crucial role in running performance and injury prevention.
The Anatomy
The joint nearest to the ground, the ankle is made up of a complex structure of bones, ligaments, and tendons. One ankle takes our full body weight plus the force of gravity in one gait cycle, while also playing a crucial role in pushing off the ground.
The movement of the ankle is controlled by the calf muscles via the Achilles tendon. This structure provides stability when the ankle is used as a pivot and creates movement when it is needed to help propel the body. Thus, our ankles have to be both strong and stable in order for us to move efficiently.
The foot is the anchor between us and the ground. It is required to absorb the shock of landing and helps the spring forwards into the next stride. It enables us to both feel and respond to the ground and its reaction forces. The more able the foot, the better the runner.
To ensure our ankles are strong and stable, we need to incorporate exercises that target our calf muscles, shin muscles, and intrinsic foot muscles, performing them with good alignment. In your core workout this week many of the exercises focus on single leg balance work such as calf raises and single leg squats as well as dynamic movements like the ankle series and round the world lunges to enhance mobility and proprioception.
Balance
Balance involves the coordination of various muscle groups to stabilize the body. This is particularly crucial in running, where each stride requires a moment of single-leg support. A well-developed sense of balance ensures that our body is aligned and stable thereby reducing the risk of falls and injuries.
Improving balance can be achieved through specific exercises that challenge our proprioception – our body's ability to sense its position in space. Incorporating single-leg exercises, stability drills, and balance-focused activities into our training routine (which we will be doing in the coming weeks) can enhance your overall stability, translating into more efficient running.
Injury Prevention
The synergy of balance and ankle strength acts as a formidable defence against injuries. A balanced body is less prone to falls, while strong ankles and mobile joints absorb impact forces, protecting our muscles and ligaments from overuse injuries.
During your running and workout sessions, pay attention to any signs of imbalance, weakness, or stiffness. If you notice asymmetry or discomfort during your runs, focus on addressing it with targeted exercises.
The Take Home Message
In the pursuit of becoming a well-rounded and injury free runner, it's essential to recognise the importance of balance and ankle strength work. These elements are not isolated components but rather integral parts of our running performance. By incorporating exercises that target both of these aspects into your training routine, you'll not only enhance your running capabilities but also protect your body against the rigours of this high-impact activity. Achieving balance in these key areas ensures that you can run with efficiency and resilience, ultimately unlocking your full potential. So, lace up your running shoes, embrace the balance, and stride confidently towards hitting a PB!