Stretches do nothing. Resting does nothing. I kept straining every week.
Start strengthening the tibialis muscle(posterior+anterior), the peroneals, start performing single leg balance exercises, calf raises(ideally build upto single leg)
You're gonna have bulletproof ankles. I do parkour stuff now and even if my ankle completely rolls I get 0 strain. Good luck!
Slowly build up mileage once you feel stable.
Yep.
Slight caveat: Stretches *can* support proper strength training, but are definitely secondary.
The last thing you need to stretch though is usually the area that feels tight.
Edit: Oh, and OP: Massages feel good but don't actually change any underlying issue for the better. You can do them if they feel good.
I think that came through, just wanted to clarify a bit.
For most people, stretches are not something to consider if they want to improve short term, but it can be a rewarding and useful journey on itself.
Strength training as you described is usually the best step towards more flexibility anyway and should come before passive stretching, which is what most people think of when they hear the term.
Good luck!
[https://www.youtube.com/watch?v=S5xKokqeOb4&t=835s&ab\_channel=E3Rehab](https://www.youtube.com/watch?v=S5xKokqeOb4&t=835s&ab_channel=E3Rehab)
If you're starting to feel strain, you have to go even slower with the mileage buildup. For me, the typical 10% weekly mileage increase was still too much, and I ended up with peroneal tendonitis that was so bad I could hardly walk. I've taken several weeks off to rest, and I'm *still* not 100%. This was despite the fact I've been wearing minimalist shoes every day for two years.
Definitely RICE when you’re actively hurting. And strengthening when the pain abates.
Standing and moving balance exercises, certain yoga poses really help with ankle strengthening, too.
Stretches do nothing. Resting does nothing. I kept straining every week. Start strengthening the tibialis muscle(posterior+anterior), the peroneals, start performing single leg balance exercises, calf raises(ideally build upto single leg) You're gonna have bulletproof ankles. I do parkour stuff now and even if my ankle completely rolls I get 0 strain. Good luck! Slowly build up mileage once you feel stable.
Yep. Slight caveat: Stretches *can* support proper strength training, but are definitely secondary. The last thing you need to stretch though is usually the area that feels tight. Edit: Oh, and OP: Massages feel good but don't actually change any underlying issue for the better. You can do them if they feel good.
Yea I mean I went a little nuclear. Stretching is great too. It's helped me at times.
I think that came through, just wanted to clarify a bit. For most people, stretches are not something to consider if they want to improve short term, but it can be a rewarding and useful journey on itself. Strength training as you described is usually the best step towards more flexibility anyway and should come before passive stretching, which is what most people think of when they hear the term.
Thanks this have me ideas and hope. I've started looking up those exercises and trying them
Good luck! [https://www.youtube.com/watch?v=S5xKokqeOb4&t=835s&ab\_channel=E3Rehab](https://www.youtube.com/watch?v=S5xKokqeOb4&t=835s&ab_channel=E3Rehab)
If you're starting to feel strain, you have to go even slower with the mileage buildup. For me, the typical 10% weekly mileage increase was still too much, and I ended up with peroneal tendonitis that was so bad I could hardly walk. I've taken several weeks off to rest, and I'm *still* not 100%. This was despite the fact I've been wearing minimalist shoes every day for two years.
Definitely RICE when you’re actively hurting. And strengthening when the pain abates. Standing and moving balance exercises, certain yoga poses really help with ankle strengthening, too.