Advice please for weak ankles

[ilovelibraries]

I’m after some advice please. We have just got a treadmill and, after 6 weeks shielding, I can actually walk further than the end of my garden. I started the couch to 5k yesterday. I’ve tried it a few times before, and every time I struggle to do the running because my ankles and lower calves seem weak.

I remember going skiing about 12 years ago and stamina wasn’t the problem, it was my lower legs which killed me.

So, any advice on how to make them stronger? I walk quite a bit in day to day life and am not fat (although I could do with losing a stone), and they don’t affect me in normal life.

What can I do to strengthen my ankles? Any advice gratefully accepted.

there are a list of exercises here which might be helpfulx

Try some ballet barre or ballet floor exercises. It will help with strengthening and stretching your muscles.

or these but without the weights

Can you point easily while sitting?

@sleepismysuperpower1 Thanks, I’ll take a look.

@LeGrandBleu thanks. No problem pointing toes. And no problem in day to day life. And, as I say, I walk a lot usually. I forgot I had week ankles (or whatever it is) until I started running again yesterday.

I used to ice skate a lot when I was younger. Perhaps I just “lost” those muscles? (I have no idea if this is possible)

I was asking because what you describe sounds more like a tendinopathy than muscle weakness. And because it is both ankles and calves, it made me think of the tendon and exercises should be advised by a physio.
If you walk a lot, your muscles are developed, I wouldn't think they are the cause.
Whichever exercise you try suggested here, mine included, go very soft and easy.

@LeGrandBleu thanks. That’s a bugger if they don’t get better. I’ll definitely give the ballet exercises a go.

I can point my toes but actually, thinking about it, it’s not particularly comfortable and I can’t keep doing it for long before they spasm. But that’s the muscles in my feet. Is that the problem maybe? I only ever wear flat shoes - I have never been able to wear heels and have widish feet - and have always favoured comfort over style. I used to wear ballet pumps and Converse (I know these are not good) but also like Clark’s as they are spongy and comfy.

Do you think it could actually be my feet? Thanks again.

I had a badly sprained ankle last year, I found yoga really helpful in recovering strength once it was relatively pain free. The standing poses are very helpful, obviously, but most of the poses have some benefit. This ankle had always been a little unreliable, following an earlier sprain years ago, but now I have no problems with it at all.

@astrabees that’s interesting thanks. I’ll take a look.

You probably just need better shoes to run in - it sounds like you need support shoes for over pronation.

I really can't know why you are feeling pain in the lower part of your ankles. Sorry. When lockdown is over, maybe you can see a podiatrist and a physio and have their opinion.
If there are issue, like a tendon that get inflamed, better to sort it out now that you are young.
And I wear a lot of ballerina flats, I have maybe 15 pairs of them in every colour and even leopard! I love them. Don't touch them!