Enhancing foot and ankle stability fortrail running

The chances are if you are reading this you have sprained your ankle in the past. Ankle sprains are the most common sporting injury seen, and repeated injuries can lead to chronic ankle instability.

Thus, in the world of trail running, where we frequently encounter uneven and challenging terrain, the importance of including balance and stability exercises cannot be overstated.

While these can provide the foundations, and beneficial in the early stages of rehab, they don’t fully equip a trail runner for the demands of the uneven terrain. These standard exercises lack elements which will prepare the ankle for varying angles and rapid reactivity (rate of force development) which is required for the unpredictable surfaces encountered during trail running.

This gap in training can leave athletes underprepared and more susceptible to future injuries.

So while the standard balance exercises have their place to form a good base or early rehab after an injury, trail runners require more specialized training to navigate the challenges of the terrain effectively.

Try these exercises and let me know how you get on. Remember, stability and control is not just about standing still, it’s about moving forward with confidence on any terrain.

Author and Supernatural Fuel Ambassador Tim Piggott is a sports physiotherapist, university academic, and endurance coach with over 20 years of experience working with beginners through to international and Olympic athletes across a multitude of sports.

Photo Credit P1-2: Jose Miguel Muñoz for Scarpa.