I have just started trail running and I keep rolling my ankles - any advice?

I have just started trail running and I keep rolling my ankles - any advice?

Most trail runners tend to sprain / roll their ankles from time to time due to the technical nature of the trails. I would suggest running in a more specific trail shoe that is less clumsy than a road shoe and is designed for trail running.

Depending on the distance you run on the trails you could look at running in a slightly more minimalist shoe to be closer to the ground for better proprioception. I have sprained my ankles a number of times and have found the the key thing to do is make sure I keep good mobility in my ankles. When you role/hurt your ankle it ‘locks up’ to protect itself and it is really important to get good movement back in it. I do a number of ankle mobility exercises before I run for mobility and also to fire up my movement patters that run through my ankles. This is great for my proprioception and I start of my run feeling a lot smoother. I tend to sprain my ankles when I am over-striding on a downhill and therefore I have worked on shortening my stride and running with better form. A trick I have learnt is that when I role my ankle I keep running or walking on the injured ankle going into the pain and not compensating for it. I find that after 10 minutes of this my ankle feels a lot better and doesn't swell too much. If you have broken or torn something then you must obviously not do this. To summarise, I think it is important to first get good mobility in your ankles and then you can work on your proprioception and strengthening them.

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