Ankle injuries are one of the most common setbacks for runners but the good news is, they’re largely preventable. At Beeliar Podiatry we see countless cases of ankle sprains, strains, and overuse injuries that could have been avoided with the right strategies. In this blog, we’ll share expert, evidence-based advice on how to prevent ankle injuries in runners, so you can stay pain-free and keep doing what you love.
Why Are Runners Prone to Ankle Injuries?
Running places repetitive stress on the ankles. Over time, this can lead to microtrauma, instability, or acute injuries, especially on uneven terrain or when proper technique and strength are lacking. The most common ankle injuries in runners include:
- Lateral ankle sprains
- Achilles tendonitis
- Peroneal tendon strain
- Posterior tibial tendon dysfunction (PTTD)
Whether you’re a beginner or seasoned athlete, being proactive with prevention is the best way to avoid downtime.
1. Warm Up the Right Way
Many runners skip or rush their warm-up, a major mistake. A dynamic warm-up increases circulation, activates the right muscle groups, and prepares your joints (especially the ankle) for impact.
Try this ankle-focused warm-up:
- 10 ankle circles (each direction)
- 10 calf raises
- High knees (30 seconds)
- Walking lunges with ankle mobility twist
2. Improve Ankle Strength and Stability
Strong, stable ankles can handle the demands of running. Incorporating ankle-specific strengthening exercises into your routine can significantly reduce injury risk.
Best exercises for ankle injury prevention:
- Resistance band ankle eversion/inversion
- Single-leg balance on a BOSU or foam pad
- Heel-to-toe walking (tightrope walk)
- Calf raises with slow, controlled movement
Aim to train balance and proprioception at least 2–3 times per week.
3. Choose the Right Running Shoes
Your footwear can make or break your performance and your injury risk. Shoes that don’t support your foot type can lead to overloading the ankle joint or misalignment during your stride.
💡 Pro tip: Visit a podiatrist or running shoe specialist for a gait analysis and personalised footwear recommendation.
4. Avoid Overtraining
One of the leading causes of ankle injuries in runners is doing too much, too soon. This includes:
- Sudden increase in mileage or pace
- Running on challenging terrain without proper adaptation
- Ignoring rest and recovery days
Follow the 10% rule: increase your weekly mileage by no more than 10% per week, and listen to your body.
5. Address Underlying Biomechanical Issues
Flat feet, high arches, leg length discrepancies, or poor running technique can all contribute to ankle instability or improper load distribution. Left uncorrected, these factors can lead to chronic ankle injuries.
✅ At Beeliar Podiatry, we offer comprehensive biomechanical assessments to identify and treat the root causes of your pain, not just the symptoms.
6. Don’t Ignore Pain or Early Signs
Pain, swelling, or a feeling of “giving way” in the ankle shouldn’t be brushed off. Early intervention can prevent a minor issue from becoming a long-term problem.
If you’re experiencing:
- Recurring ankle sprains
- Persistent soreness after runs
- Instability or reduced range of motion
📅 Book an appointment with Beeliar Podiatry for a thorough assessment.
7. Custom Orthotics for Runners
Custom foot orthotics can provide essential support and alignment for runners with specific needs. They help distribute force more evenly, reduce strain on the ankle, and improve gait mechanics.
Whether you overpronate, supinate, or have unique biomechanical patterns, orthotics tailored to your feet can play a huge role in injury prevention.
Final Thoughts: Prevention is Better Than Rehab
Preventing ankle injuries doesn’t just protect your physical health it keeps you consistent with your running goals. With the right strength, mobility, footwear, and support, you can significantly reduce your risk and enjoy running pain-free for the long haul.
At Beeliar Podiatry, we specialise in treating runners and helping you build a solid foundation from the ground up.
Ready to Run Stronger and Safer?
📍 Visit us in clinic or book online today for a personalised running assessment, gait analysis, and expert podiatry care.
👉 Let’s keep you running injury-free — from the ankle up.