
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.
These exercises play a crucial role in enhancing proprioception (our body’s ability to perceive its position in space) as well as strengthening the muscles around the ankle.
Traditionally, balance training has focused on exercises such as just standing on one leg (on firm ground) or if you are advanced... a wobble board.

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.
To address this gap, I have created this YouTube video demonstrating more advanced exercises for the foot and ankle. These exercises use a wedge to vary the angle of the foot and thus simulate the different ground angles encountered when running on trails.
This approach not only enhances the adaptability of the ankle but also trains it for fast reactivity, a critical component for trail running. Start with the early exercises and as you gain strength and stability, challenge yourself with the more dynamic exercises of hopping and jumping onto the wedge.
You can integrate these exercises into your daily routine to make them both simple and effective. For instance, you could practice them while brushing your teeth – you are stood there for 3minutes anyway, might as well do something with your feet too! Make this a habit and the consistency will pay off. You can also incorporate them into your warmup at the gym or focused skills practice on the trails themselves by spending a few minutes working on the positions and movements you find most challenging.

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.