ankle flexibility and strength and maintenance

[bedellympian]

So I was running a lot and not climbing this fall due to hand injury. Got better just in time to head to Indian Creek for Creeksgiving and hiked around a bunch with lots of cams and ropes and climbed a lot of long hand cracks. Result: ankles feeling tweaky and swollen.

 

I've had this happen before. When I'm running a lot the ankles are pretty stiff and don't move much. When I hike up hills my feet can get pretty dorsi-flexed. When I crack climb my foot jams are rolling my foot and ankle to the inside. The combo or sudden transition can be somewhat unpleasant.

 

Question: anyone got ideas for how to avoid this in the future or just exercises that seem to be particularly helpful for helping the ankles stay strong with both sports? Ya know, besides being reasonable and careful

 

Thanks,

 

Sam

[Sol]

stop running

 

[genepires]

add ankle mobility work after running?

[DPS]

Run on trails instead of roads. The undulating terrain will force your ankles to become stronger and more flexible. Just a thought.

[BigSky]

Maybe you're already on it, but my ankles got way stronger when i started running and hiking in low drop, pretty minimal footwear. I'm not talking the vibram five fingers stuff, more like Inov-8 295, etc.

[bedellympian]

Good suggestions. I run in barefoot already. I also run on trails as per DPS' comment almost all the time. I do some lower leg stuff but could probably do more.

 

Sol- running is necessary to my sanity. I don't live where I can just do a steep hike out of the front door