Have you ever started a run, just to take a step and feel a strange tingly sensation shoot through your ankles? Or maybe you’ve spent years running and are finding yourself with tendonitis in your ankles. You can help prevent both of these sensations with a proper ankle warm up and care for your joints.
Whether you’re a lifelong runner, or have just stepped into the practice, anyone and everyone (even non-runners!) can benefit from this simple ankle warm up before running guide. Add this into your running workout plan for maximum results.
Although this warm up is intended for runners, you can pair any of these exercises with ANY fitness regiment. Any workout that requires suppleness of the ankle joint will benefit from these ankle warm up exercises.
Why warm up your ankles?
Your ankles are the gateway to your feet, which are your graceful first-receivers of any impact from running. Through the feet and ankles, the impact (often up to 3x your bodyweight!) is dispersed through the rest of the body. Proper biomechanics of the ankle joint are essential to distribute the load correctly.
As James Clear discusses in his book Atomic Habits, sometimes the act of creating a habit is getting into the flow-state. What this means is that sometimes the act of engaging in a pre-ritual sets you up for better success when you start working. When it comes to running, warming up is not only an essential piece of your journey, it also can help get you into a running state of mind before you’ve taken your first stride.
looking for a lower body warm up for running? this guided video warm up + exercise breakdown is perfect for your next run!
What muscles are targeted in an ankle warm up?
The peroneal or fibular muscles, which run along the outside (lateral aspect) of your leg are responsible for balance and stabilization and lateral flexion of the foot.
The tibialis anterior is a major star of running and spearheads dorsiflexion of the foot. It is a vital muscle for running and hiking and a weak tibialis anterior will likely lead to shin splints with overuse.
The gastrocnemius and soleus form the large muscles of the calf and help plantar flex (point) the foot. As you push the ground away mid-stride, your calf muscles kick into high gear.
Flexor digitorum longus (long flexor of digits — digits being your toes! 😉 helps flex the foot and pull the toes back towards the shin.
There are several other small muscles involved in the ankle warm ups below, as there are tendons that will strengthen gradually over time with focused intention.
Stay tuned for a post all about ankle strengtheners coming soon!
Now for the Ankle Warm Ups:
Write The Alphabet With Your Feet
This simple exercise will get your ankle joint primed to move in a variety of ways.
How to: Write out the alphabet on both sides, slowing down at any spots that are creaky or crunchy. Repeat once writing the alphabet backwards.
Modifications: If you are new to building ankle strength and warming up, you might find this ankle warm up to be a bit intense. Modify by reducing the number of letters you do, or choose to not reverse the movements.
Reps/Sets: Complete the full alphabet forwards and backwards once each side.
Notes:
- You can choose to do this standing (on one foot, alternating feet), or sitting on the floor with both feet in front of you (allowing you to do both feet at a time).
- Fully articulate the foot to explore all ends of your range of motion
Pedal Through Feet
This combination will bring you through pedaling the feet in a variety of positions, warming up the ankle through plantar flexion (feet mostly pointed).
How to: Alternate between each foot, moving through plantar flexion and then lowering. This targets the front of the ankle, and will start to warm up the larger muscle of the calf.
Modifications: Hold onto a bar or wall for support.
Reps/Sets: 20 seconds total. Add additional sets if desired.
Notes:
- This is equally a pelvic floor warm up as it is an ankle warm up. Lift from the base of your pelvis to help bring your body weight upwards.
- Try to sense the three corners of your feet as you move through plantar flexion. These include either side of your metatarsals (at the base of your toes) and your heels.
Pedal Through Feet With Alternating Flexion
How to: Building off the initial pedal of your feet, as you lower the plantar-flexed foot, you will move to dorsiflexion and bend your knee. At the same time, your other foot will move into plantar flexion with a bent knee.
Modifications: Hold onto a bar or wall for support.
Reps/Sets: 20 seconds total. Add additional sets if desired.
Notes:
- Try to keep all 5 toes on the ground while working through this motion. (I’m looking at you, pinky toe!) Right before your toe extends is the end of the metatarsal bone. We want all 5 of these ‘balls’ – think, ball of the big toe– drilling into the ground while our pelvis and upper body reaches up with levity.
- Lift from the base of your pelvis to help bring your body weight upwards.
Flex And Drop Front Foot
Now we’re moving onto dorsiflexion, which we know as flexing our ankle joint. This ankle warm up will target the front of the calf (anterior tibialis), while also lengthening the backs of both calves.
How to: Alternating between each side, drop one heel towards the ground about a foot in front of you. While you do so, strongly dorsiflex the moving foot and contract the quadriceps by pulling the knee cap towards your hip. Your standing leg will bend at the knee to accommodate the foot drop.
Modifications: Hold onto a bar or wall for support.
Reps/Sets: Aim to drop each foot 8-10 times for at least one rep.
Notes:
- Keep your weight centered over your standing leg and resist the urge to spill your weight backwards.
- Equally peel each toe backwards in space as you flex your moving foot
Dorsiflexion Raises
This modified tibialis raise can be done anywhere you have access to a wall.
How to: With your back flush against a wall, bring your feet about a foot to a foot and a half in front of you. Now, strongly flex your feet backwards, rising up onto your heels.
Modifications: If you feel warm and prepared to do so, you can increase the complexity by upgrading this into a tibialis raise. You’ll need a foot strap and dumbbell to increase this ankle warm up.
CHECK OUT MY FAVORITE STRAP HERE.
Reps/Sets: 20 raises, 2 sets each.
Notes:
- Notice and release any gripping in your hip flexors
- Strongly flex your feet backwards, placing equal emphasis on the pinky toe as you do the big toe.
Eversion
How to: Drop the inner aspect of the heel downward as you lift the outside edge of the foot.
Modifications: You can do this with your foot on the ground, either weighted or not. Or, you can choose to lift the foot off the ground to evert without any additional weight.
Reps/Sets: Hold for 10-20 seconds. Repeat 2-3x.
Inversion
How to: The inverse of eversion, you’ll invert the foot by rolling the ankle outward, bringing your arch up towards the sky.
Modifications: You can do this with your foot on the ground, either weighted or not. Or, you can choose to lift the foot off the ground to invert without any additional weight.
Reps/Sets: Hold for 10-20 seconds. Repeat 2-3x.
Notes:
- Try to keep the outer toes on the ground.