Running can put a significant strain on the lower leg muscles due to its repeated ground contact nature. With every ground strike we make, we send a request to the body to tolerate the force required to continue to propel you forwards, beginning with the foot and ankle. For this reason, it is essential for runners to focus on strengthening their lower leg muscles to prevent common injuries (such as Plantar Fasciitis, Medial Tibial Stress Syndrome (shin splints), Achilles Tendinopathy) and improve overall performance. In this article, we will explore the importance of strengthening the lower leg muscles for runners, including the specific muscles involved and the exercises that can help improve strength and endurance.
So firstly, let’s understand the foot and ankle a little more. The foot and ankle is made up of the tibia, fibula, and talus bones, as well as several muscles including the calves, tibialis, and peroneals. These muscles are responsible for plantarflexion, dorsiflexion, eversion and inversion.
So how do we strengthen those muscles through those movements? Here are 4 exercises every runner should do.
Calf Raise
Calf raises are a simple exercise that targets the calf muscles in the lower leg.
Cues:
- Push through with the big toe
- Maximise range of motion
- Incorporate bent knee and straight leg variations
Too Hard?
- Do eccentric only
- Change to iso holds
Too Easy?
- Swap to single leg
- Add reps, time under tension or load
Tibialis Raise
The tibialis raise is a great way to improve lower leg strength and prevent injuries like shin splints.
Cues:
- Dig your heels into the ground
- Pull top of the foot to the ceiling
Too Hard?
- Change to an iso hold
Too Easy?
- Reproduce in wall sit position
- Add reps or time under tension
- Utilise band resistance
Eversion Walk
Quick heads up: it may feel a little strange executing this exercise. The eversion walk is a great way to strengthen the muscles on the outside of the ankle, which can help improve balance, stability, and prevent ankle sprains.
Cues:
- Roll your foot outwards
Too Hard?
- Maintain position statically
- Use a wall for support
- Try stationary reps
Too Easy?
- Increase distance of walks
Inversion Walks
Quick heads up: it may feel a little strange executing this exercise. The inversion walk is a great way to strengthen the muscles on the inside of the ankle, which can help improve balance, stability, and prevent ankle sprains.
Cues:
- Roll your ankle inwards
Too Hard?
- Maintain position statically
- Try stationary reps
Too Easy?
- Increase distance of walks
Overall, incorporating these exercises into your workout routine can help strengthen the lower leg muscles and improve ankle stability. Remember to listen to your body and adjust the difficulty of the exercises accordingly.
How do you piece it all together?
Stitch together those four exercises and add to your post run cool down 2-3 times per week. By progressing repetitions by 3 each week and metres by 1 over a 12-week period, you will see significant improvements in foot and ankle strength. Hopefully decreasing your likelihood of suffering with injuries in the future!
- Example Prehab Program: Week 1
- Calf Raises: 3 sets of 9-12 (reps)
- Tibialis Raises: 3 x 9-12 (reps)
- Eversion Walk: 3 x 3-6 (metres)
- Inversion Walk: 3 x 3-6 (metres)
Did you find this helpful?
Get your free injury risk report
Buy a personalised 12 week prehab program
