AMC Outdoors, October 2006
Increase ankle strength for better hiking
Weak ankles are the bane of a hiker’s existence. For anyone who has suffered a sprain or strain, twisty, uneven trails are a minefield of ankle-rolling displeasure. “Hiking and trail running require two very specific qualities,” says Dr. Michael Velsmid, director of Boston Sports Medicine. “One is strong and stable ankles; the other is propreoception, an awareness of where your body is in space.” Velsmid says sports-specific training is critical to improving propreoception, which means the treadmill is no substitute for the trail for hikers. But what do you do if your ankles are already weak from a sprain or strain? “With an ankle sprain, you stretch ligaments that don’t regain their tension so you have a built-in instability,” Velsmid explains. His fix? Strengthen the muscles and tendons that surround your ankle. Try the following exercises to stand strong:
SINGLE-LEG STANCE BALANCE EXERCISE Balance with one foot flat on the ground and the other leg bent back at the knee. Begin by standing this way for 30 seconds at a time and practice until you can hold your balance for several minutes. Once this becomes easy try changing it up by closing your eyes while trying to maintain balance, or have a friend throw a ball to you while you remain on one leg. Repeatedly losing your balance and then recovering gradually strengthens the ankles even more.
SHIN BASIC PUSH-OUT Begin seated with your foot flat on the floor. Push your right foot outward against a wall, file cabinet, or bookcase. Reverse position and exercise your left foot. Hold for three seconds each time.
DOUBLE-FOOTED FORWARD JUMPS Begin by setting up three poles or broom handles approximately one foot apart. Jump over each of the three poles. After some practice, the poles should be cleared as quickly as possible. Progress to one leg at a time once comfortable.
- Jen Kula
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