Ankle Loading Tips
- jeannette432
- Sep 25
- 2 min read
We commonly evaluate runners with ankle pain, history of ankle sprains, and issues further up in the knees and hips. Classic complaints of ITB pain and “hip bursitis” often accompany these runners. After doing an evaluation considering their major lifestyle factors, programming, goals and concerns, I do a physical exam to rule out major issues like bone stress injuries. Once cleared, we focus on what capacity can be built. These are some low-level entry point exercises for loading the ankle and foot I love prescribing to runners.
Main cues: Majority of weight is on the front leg while the heel lifts off the ground. The ankle stays “frozen” while you hinge up and down. Actively smash your forefoot through the floor.
Main cues: Same as above but now keeping the heel lifted above the plane of the plate. The plate is there for some extra sensory challenge.
Main cues: Same as the rest but now focusing on the heel above the ball of the forefoot or the toes. This tends to light up the foot and calf the most.
All of these can be done for time, 1-2 sets of 45-60 seconds, and add weight to keep intensity high at an RPE 7+.
Last exercise!
These wall-leaning calf raises help with exposing areas of the ankle, foot, and calf to load in a different pattern than a runner’s preference may be. Most folks come to me having done single leg calf raises, and I spend time trying to do those basics exceptionally well and to load intensely. I work on getting these wall-leaning raises performed to failure ASAP, and then begin to load up 3 sets of 10-15 repetitions with weight for an RPE of 8-9 twice weekly.
Seeing some changes but still want a more individualized approach to your rehab? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!
Thomas Bilodeau, PT DPT, USAW-L1
Zenith Performance Physical Therapy
ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult
Comments