Tips Every Runner Needs for Strong Ankles and Feet

It’s no secret that at Crazy Compression we are crazy about keeping ankles and feet healthy, comfy, and strong. That’s why we’ve put together a few tips every runner needs to stay on the trail, the track, or the road. Let’s work from the outside in and then go from toe to ankle.

First, shoes 

Get fitted for the right shoe. In this YouTube video, Moms on the Run National Fitness Director, Olympian Carrie Tollefson shares the importance of wearing the right shoe for your run. It’s the first in a four-part series of tips; keep watching the series for some great stretching and strengthening tips. For a good fit, visit a local running store and ask questions. Your feet are unique to you. Having a face-to-face consultation about the length of your gait, the angle at which you put your foot down, and any previous injuries or issues like fallen arches can be addressed.  Don’t go looking for the cutest shoe. Start looking for the best fit. Save the cuteness for the socks. 

Second, socks 

Increase the support your shoes give you and enhance healthy circulation by wearing compression socks. You invest in running shorts and shirts that are lightweight and breathable to maximize your run but have you considered that your ankles and feet also need special treatment? To perform at optimal levels, you need to consider every part of your body, from the very tips of your toes to your head. When one part is out of sync, the entire body suffers for it. This is especially true of the ankles and feet. Work to prevent injury, not just treat it.

We want your legs to continue to support you in the most comfortable and fashionable ways possible! If you aren’t happy with your purchase, find they don’t fit correctly, or if they develop a hole or a defect, we will happily send you a replacement. Here are the details on our lifetime guarantee. 

According to a 2014 study in the Journal of Strength and Conditioning Research, compression is excellent for muscle recovery. Compression socks improve the circulation of blood within the legs. By taking proper care of your feet, ankles, legs, and circulation, you’ll enjoy your runs even more. Plus with all of the crazy and even customizable prints we offer, it will be that much more fun! 

 Next, stretch and strengthen

If you kept watching Moms on the Run National Fitness Director, Olympian Carrie Tollefson tips, you already know a few stretches for both the ankles and the feet. The following are a few more.

Let’s start with the toes. Healthline has 19 toe stretches you can do right now sitting at your computer. Well, maybe not right now if you are sitting at work or in a coffee shop. Keep those cute socks on and save these stretches for the warmth of your own home rather than the chilly stares of neighbors. 

Let’s move now from the toes to the arches. Arch pain is common and can be both prevented and relieved through gentle stretching and strengthening. Long hours of standing can lead to achy feet but a few simple exercises can help. 

The best part is you don’t need fancy equipment. The following exercises only need a frozen juice can and a bath towel:

• Roll your bare achy foot back and forth, hell to mid-arch, over a frozen juice can. Repeat for 3 to 5 minutes. A great morning exercise for your foot, maybe not for your juice though. If you don’t have a frozen can of juice, a golf ball or tennis ball will work just fine.
  
  
• Use a bath towel to stretch. Sit on the floor with your leg stretched out in front of you. Loop a towel around your toes and the ball of your foot, pulling the towel toward your body while keeping your leg straight. Hold for fifteen seconds and repeat three times. 
  
  
• Stand up but leave the towel on the floor. Now with your heel on the ground, try to pick up the towel with your toes. Release and repeat up to 20 times. Now hang up the towel right where you’re roommate or spouse will be sure to use it...I mean… put it in the laundry basket. This same exercise can also be done with marbles, or if you feel really brave, legos. 
  
  

The above exercises will also help to strengthen your ankle but for additional stretches try ankle circles, an Achilles stretch, heel raises, calf stretches, and the chair pose. Healthline gives detailed descriptions on how to accomplish each. 

For added benefit to the calves as well as the feet, try walking barefoot on sand. It makes for a great midwinter excuse to fly to the beach. “Hey honey! I’ve got to work on my calves,” is a completely legitimate non-crazy reason to leave your winter paradise for the tropics. 

And last of all, pamper your feet! 

Indulge in a foot massage. Soak your feet in Epsom salt or camomile. Treat yourself to a mani-pedi. Just because it’s snowboot weather doesn’t mean your toes shouldn’t be prepped and ready for flip flops! Summer is coming. Warm weather is calling. It may feel a long way off right now but it will be here before we know it. Now’s the time to prep. 

When you do have to cover those feet, treat them to a nice warm hug with some crazy compression socks.