Foot and Ankle Strengthening Exercises For Runners

As runners, it's easy for us to neglect some of our most fundamental tools! Add these foot and ankle strengthening exercises for runners into your weekly routine for some big benefits!
Exercises:
01:24 - Ankle Circles
02:46 - Ankle Pump
03:28 - Toe Walk
04:46 - Heel Walk
05:31 - Single Leg Hop
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[@k.xb.x4058]

Bro my stamina is way better than my ankle strength and these helped soo much for running

[@jazzle6944]

me too

[@christianordonez6675]

Yes I did my first run today and I felt intense pain on my ankle heel Area and this helped a lot

[@makito106]

Exercises: 01:24 - Ankle Circles 02:46 - Ankle Pump 03:28 - Toe Walk 04:46 - Heel Walk 05:31 - Single Leg Hop

[@Meandsushiroll]

Thank you this is very helpful

[@finnbarfury]

Thanks

[@di.vineapple]

Savior..wish there was in every video )

[@nobodyy7166]

DivineApple it’s in the caption

[@absolutelyridiculous6743]

This is EXACTLY what I was looking for! I'm a new runner and I could run several laps if my ankles weren't so flipping SORE. THANK YOU! I'll be doing this daily with my other stretches 🤗

[@vader1681]

Doing these exercises, especially the last one, I just realized how weak my feet and ankles are! thank you very much for posting this, I will be doing these exercises everyday now!

[@linzhu8345]

Brutally brilliant. As a trainer, I must say the exercises are ingenious and the workout is not bollocks at all

[@keegans.3939]

Lin Zhu are these exercises a cure or a relief?

[@capitalistrealism7680]

Was looking for that. Nice!

[@PoetWithPace]

love it Nate! See you all at NYC Marathon!

[@lb7062]

The first two ankle exercises felt amazing when I tried them. I definitely need to work those in more often!

[@RoryMonkeyYT]

Great quality video, great host and great camera work!

[@1framepausebutton]

Just what I needed

[@aprilsaavedra2727]

This helped, thanks!

[@datuce7634]

Thanks for these warm up tips.. stay blessed bro

[@valentinmorales5532]

Thanks for the video! So simple but at the same time so intense

[@sayawlimited4738]

Great Video

[@clairewigston8670]

Exactly what I need!

[@Zurielbc]

Love you coach Nate, really appreciate all your incredible advice!

[@lulumann3171]

Thank you! I work at Amazon, so I am on my feet for hours. This will help me strengthen my feet.

[@theunknownpassenger552]

Man you are amazing I love the run experience

[@citizenaim1]

Can confirm that this is the shit you want to do. I broke my fibula at the ankle 3 months ago (less than a month from a marathon! Ugh) and just went through 2 months of physical therapy to get me running again and these were the exact types of exercises they had me doing. It doesn’t look brutal but it is but it helps so much with ankle stability (and I’m running again thanks to it!)

[@yolandabecker88]

Wow really?? Thank you for sharing this. I’ll definitely start adding this in

[@benda777nba]

I too should have done these before my foot fracture. Am currently in 1st 2 wks of PT amd cant wait to get back to running!

[@tsdineshjai8565]

Thanks for these tips

[@thesanddancerwarrior3503]

Very impressive!

[@jennmurphy7865]

Man, I had no idea how much I needed this. Excellent, thank you so much!

[@muhammadasimmoiz1306]

Thank you amazing stuff

[@madelinekline8540]

Omg thank u sm this helps sm

[@Voorneman]

These tips are really good for trail and ultra running where the surfaces often are uneven. Thanks Nate!

[@Jake-sz2ij]

THANKS FOR THE TIPS MAN👍👍👍

[@flothoejmand8452]

very nice little sequence for warming up before the run, ty :)

[@ronweed6411]

I have been twisting my ankles and falling several times. I think this set of exercises are going to be simple enough to do on my own. Thanks!

[@Sidsaraiya]

great video. the little tip on balancing when walking on your toes is great. i'm trying to hit 10k, started a vlog about it and your tips and exercises have been really valuable. keep up the content

[@shrikantravadi8249]

Thanks man

[@akronannie]

Really helpful already. I'll be adding this to my short daily routine to take care of my tibialis anterior!

[@techadora2852]

Thanks👍

[@francisalvares1875]

Good one, I liked it

[@robtyman4281]

Great exercises! ...the last exercise is harder than it looks! Thanks guys

[@chrisnwilson]

Great Videos for my XC team...especially now more than ever with Covid19 and a shorter summer pre-season. Thanks! Coach Chris Wilson

[@prabhakarshukla7144]

Bruh it really helps...a big thanks 😊👍

[@CBinVAN]

I have a fair of shoes with less support and I notice it a bit in my ankles. These all make sense and this is something I need to do and am sure will help in many ways. Thanks!

[@Ranukel]

Very good exercises for runners :)

[@christinawakeley7104]

Love this!!! I have plantar fascitis (yep 2 months) sucks so I may skip the heel part for now. Thank you!!!

[@MobJT20]

Being a former D1 Sprinter wish I would have done these more!! Great content

[@rojeezvibes7941]

Looks good , any way i will try this mate

[@hilaryneblett8179]

I’m a couple weeks in on the C25K after a devastating Jones fracture. My foot, where the break was, feels fine but my ankle is stiff and weak from all that time in a NWB cast. Thank you for this video.

[@2spoons]

Had my foot in elavation with an ice pack on it.... then watched video did the foot rotation.... and even got my foam disc out and managed to do pistol squats on it.... Thank you!!

[@takatsu5]

I jump rope wearing low support shoes (Chuck Taylor low cuts) doing various poses- high knees, butt kicks, hopping, etc. to get more total body engagement.

[@bishto26]

Hi thanks for this!!! Should this be done before or after runs?

[@atlasmore3635]

Thanks again I am 57 and my feet are broken down I have been working on them for Better than 2 years and they are improving. This adds two wrinkles I haven't been doing always great to add to the fight against old age. Thank you. I am also 210 lbs so my feet take an extra beating.

[@alishaer440]

Great stuff! How often should i do this?

[@sarahbear9482]

Excellent exercises. I run Ultras (cross country very long distance often starting 6 am and running into the night pm). Tired sore feet 100%!! I’m currently dealing with some bad pain in the foot muscle (Hallucis group). I’ve found that after weeks of stretching this to little effect, strong plantar flexion (toes making a ‘fist’) works really well. I’m loving this video and will incorporate these exercises into my routine! Thanks

[@robbybubble240]

He yo, good tips! Do this exercises help with pronation/what does helb with pronation? Greets!

[@user-pt8wh8of6y]

Thank you very much for this video, i really I hope to communicate with you to give me an integrated program 🌸

[@SMILESZ2]

I don't run but I do have bad feet from a lot of walking and standing. 2yrs ago I broke my right ankle for the second time and it has not been the same since. This video has helped me. Thanks 😆👣

[@asmrdreams6397]

God bless you! May Jesus heal your ankle back to 100%. Amen!

[@Carlosediaz543]

You saved my life! The whole track season I was suffering from shin splints. It’s been on and off the whole season.

[@keegans.3939]

carlos diaz was this a cure or a relief?

[@alexn1168]

@@keegans.3939 This is prevention. Dont do this if you already are injured lol

[@keegans.3939]

Alex N thank you but I figured mine out because I’m a dumbass

[@Carlosediaz543]

Keegan S. Cure I did a lot of ankle and more foot strengthening. So like towel scrunches, and band work with my foot. Helped a lot

[@keegans.3939]

carlos diaz that’s great mine was heel striking 😂

[@alikuiken]

Would you recommend wearing an ankle brace?? Or just strength training and stretching? I sprained my ankle 3rd degree last year. Is feeling a little strained and clicking as I am starting out my training. 3 weeks in for a half marathon in April. Thanks !

[@saraisherwood5016]

Thanks this will help! What do you do when comes fo exercise and you get tight calrfs/hamstrings? I tend to injury my anckles even when i have warmed up.. maybe different warm ups maybe help? Do you stretch alittle but after a warm up to lossen the carfs? My phsyio therpist said i had really tight carfs.. so yeah ahahah thanks

[@netpros]

I'm a runner myself this really helps some of these I naturally do already like the walking on heels and toes thx for this video!🙂🤟🤓

[@naldosenpai3937]

so how often ca you do these

[@wshp90]

Damn, I remember these hopping stuff were as easy as breathing when I was a kid. Is this suppose to be hard for adults?

[@TheRunExperience]

Oh yeah. When it's hard, you know it's doing something for ya!

[@prof.dr.rajaniyer140]

Are these suitable post ACLR

[@joshuathomas-devereaux8335]

Is this circuit useful as part of a pre-run warm up?

[@Raguleader]

*Tries ankle circles* Left Ankle: *snapsnapsnappoppopsnappopsnappop* Me: ... So that might need some work.

[@lordhackney]

Great stuff thanks, do they absolutely have to be done barefoot? I have thin fat pads on the balls of my feet and a concrete floor

[@jennaalord]

Great stuff! Thank you! When I'm not working out I pretty much always wear flat shoes/sandals without support and it's never bothered me! I wonder sometimes if it's actually GOOD to not constantly wear supportive shoes to keep your feet strong!

[@TheRunExperience]

Absolutely! Letting your feet move and support yourself is a huge benefit.

[@jennaalord]

I can relate! I tried stability shoes once and it was a huge mistake - any sort of prominent arch support really hurts my feet. It took months for them to feel better after going back to neutral running shoes. It's interesting how everyone stresses that work/daily life shoes "need support" - but do they really? Our feet were made to support us. I'm with you - I think many people are in a cycle of babying their feet and can't go without support because their feet are used to it.

[@MOLLASUND]

Thanks Harry Kane!

[@blazingangel623]

You don’t realize just out of condition your feet and ankles are until you try those one foot hops. Did a bunch on both feet, focusing on pushing off with the ball of the foot, and even that really helped warm them up!

[@christinatompkins6146]

Only on week 3 of the NHS couch to 5k plan but noticed pain on the outside of my ankle straight away. Been doing these exercises for only a few days but already makes a difference! Now I just have to wish my breathing improves! (any tips on that? I have low lung capacity) Thanks everyone for the tips.

[@TheRunExperience]

search "breathing" on our channel- lots of info on how to improve this!

[@samdosser554]

I did a 13 mile osbticle course race yesterday and now feel like been run over. My left calf twinged mile 4, both hip flexor felt like they gave up mile 7, and then went on to walk the last 6 mile and had to miss many obsticles. Then rolled both ankles miles 9 and 10. My ankles are sore today. Wanna do some spartan races next year. My first goals to complete a 5k in 1 go and to strengthen my ankles and feet muscles. They are very sore today.

[@PoetWithPace]

and another 1,000 subscribers in one week! epic!

[@quinzy3995]

Wow my knee and my ankles are back to normal

[@jenniferchoi7027]

When is the best time to do these exercises ? Pre or post run ?

[@debpriyobanerjee489]

I had a ankle sprain during a training session about a year back and have not recovered yet. I started training again despite the swelling n pain. Will these exercises help recover faster. Especially the hops are very painful. Should I still do them ?

[@aliahmed647]

Are those ok to do every morning?

[@hammill444]

So generally speaking--- do you feel the over cushioned shoes are detrimental overall? Do you prefer to split the difference in a way, using more responsive less cushioned shoes?

[@oznemur]

I get insane foot cramps doing planter flexion!

[@rall860331]

Hello. I had a “trainer” long ago that teach me some of those exercises (he told those were stretches). This year I’m almost exclusively running on track, and i make those exercises before I run, but I do them with shoes on. Should I just do them at home barefoot? Also, I sprain my ankle about a year ago and when I do the ankle circles it cracks constantly... is that “normal”.

[@lela198129]

when i do the ankle circles my ankle grinds and clicks is this an injury? or is it just a sign of weakness?

[@asadmamun5772]

I suffer from ankle pain specially front side of ankle just after a few minutes I start running. Should I do these exercises before I start running or it is a separate session?

[@destinationtopaltan6652]

Bro my knee nerves is attached together what exercises should I have to do

[@kylepeter6862]

He has great Balance 😂

[@michaelv.8623]

this looks like Mac’s cousin from always sunny in Philadelphia a.k.a Rob McElhenny , I definitely got some GOOD tips from this video

[@makenaowen1600]

Hi :) Would you recommend doing this before or after your workout? Thank you!

[@TheRunExperience]

Makena, Ideally you want to add a strength session into your training regiment at least once a week separate from your runs. If you're crunched for time, a workout like this could be added as a warmup, prior to your run.

[@makenaowen1600]

thank you!!

[@Dudeinpjs14]

Do you think past major ankle injury leading to significant imbalance in foot and ankle strength could cause my foot to go numb when running by mile 4-5? Had a serious ankle injury a couple years ago. Started running recently and that foot is now falling asleep when I get to mile 4-5. I do over pronate and have been told that is why my foot falls asleep but I think it’s because it is not strong enough. My injured ankle is significantly smaller than my other one as well. What do you think?

[@dianesarracino4611]

how often should you do these foot exercises?

[@TheRunExperience]

1-2 times per week is great!

[@yamatouchiha1245]

so if im trying to strengthen my foot for sprinting should i do it 4 times a week

[@ThompsonAndSon]

My ankles burn up when running, I'm hoping these exercises on my rest days will solve the problem

[@lauriepavero2255]

So I've been doing these ankle exercises for about a week, and I can get them feeling easier, but I'm wondering if the ankle popping will ever go away? It's annoying and hurts after a lot of use. Also, as he mentioned in the video, the ankle circles might not be perfect circles from the beginning (which I expected) but I am wondering if it will ever get to the point of smoothness across a full circle?

[@TheRunExperience]

How many times a week are you doing them? I'd suggest 3x per week for at least 3 weeks before expecting to notice any change :)

[@vilroyrego2321]

My left ankle is paining little bit i can do strengthening exercises

[@artisansportsman8950]

In Yorkshire we say get down to the real meat n tatties please try to use this in your next video in a yorkshire accent . Great video by the way thanks for posting.

[@northernninjarunner5506]

Hey Coach Nate your helps and advice please. Did a Park Run this morning using my new Salomon Speedcross 4 and rolled my ankle and had to walk back. Advice on recovery and also advice on running in different trainers? I normally run in Saucony and never had this issue. 🙏

[@kevindecoteau3186]

miss coach Nate!

[@outube-oz5rb]

tirth

[@mrshani1630]

New Runner kindly guide me how I Increase my stamina

[@Akshay-zz7cf]

Can this exercises also prevent ankle injuries in future too?

[@ArielVolovik]

yes

[@treriley3810]

How Many times a week do you recommend doing these exercises?

[@digbar]

Hey Tre. Had the same question. I found his answer on one of the comments. He recommends 1-2 times per week outside running days!

[@DIVAD291]

My left ankle cracks pretty loudly everytime I do a circle. Should i keep going?

[@javier101lol]

From experience,its normal if it cracks when doing these types of exercise and you should keep going,unless these cracks make you feel discomfort or slight pain you should try to do another exercise

[@arlenesmiley2034]

You must be a PT, I have my patients do these too

[@louisepatterson8875]

How often should these be done? Every day, twice per day, every other day?

[@TheRunExperience]

Try throwing these in 2-3 times per week (either as warm up, cool down or stand alone).

[@michelelara5982]

Shin splints hurt so bad, ruins my workout. I’m going to strengthen and stretch

[@megan8120]

The amount of popping my ankles are doing could be the background music to this video

[@yassingbreel7854]

I'm 33 years old and I have never run.. Am asking if I can start running.. Thanks!!

[@TheRunExperience]

Absolutely! Check out this video with a workout for new runners --> kzbin.info/www/bejne/Y3mpkImgqtqNrtU

[@sarahbear9482]

Yeah! I’m 50 and started running 2 years ago and just last year I ran a series of Ultra Marathons and I’m lining up to do a few 100km races next year (supposed to be this year but all races canceled (Covid). If I can give any advice for what it’s worth: take it easy. Once you’re fit and strong your bones will take about a year to catch up too. I learnt that the hard way with serious stress fractures. Happy running!

[@Zyvo2]

Idk why, but I've always loved walking on my toes on the ball joint barefoot outside. My parents always scolded me for it saying I was going to hurt myself.

[@miltonsergeant1346]

I'm having ankle problems