Strengthening weak ankle/lower leg muscles for running

rossyl

rossyl

rossyl

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Firstly I have flat feet. I am going to have them looked at soon.

I haven't done much, or any, exercise in ages. I went for a run the other day and my calves ceased, and still hurt now, the top/front of my foot/ankle absolutely killed, along with the outside edge of my foot. I felt like an invalid incomparison to my rugby playing days now some 14yrs ago!

Now I 'm guessing some of these are SHOE and FLAT FOOT related.

I am seeing someone about my feet and will then got and get proper running shoes (where they observe how you run).

My question really is: in the meantime how do I go about building my lower leg muscles?
 
rossyl said:
Firstly I have flat feet. I am going to have them looked at soon.

I haven't done much, or any, exercise in ages. I went for a run the other day and my calves ceased, and still hurt now, the top/front of my foot/ankle absolutely killed, along with the outside edge of my foot. I felt like an invalid incomparison to my rugby playing days now some 14yrs ago!

Now I 'm guessing some of these are SHOE and FLAT FOOT related.

I am seeing someone about my feet and will then got and get proper running shoes (where they observe how you run).

My question really is: in the meantime how do I go about building my lower leg muscles?
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Lower leg? Like what? Your calves?

You can do calf raises I guess....I wouldn't do too many though if you aren't used to them.
 
why do you only want to train lower leg muscles?

your calves hurt because you havent worked them in a while, after a few runs you will start to get used to it.
 
If you are talking about your Tibialis Anterior, which is the muscle on the front of your tibia, it's for stabilising your ankle when running lifting your toes clear so you don't drag them when you lift your foot.

I'm flat footed and mine used to ache something rotten when I first started running. Getting proper shoes, proper othotic inserts and just running will soon sort them out.
 
[DOD]Asprilla;13519388 said:
If you are talking about your Tibialis Anterior, which is the muscle on the front of your tibia, it's for stabilising your ankle when running lifting your toes clear so you don't drag them when you lift your foot.

I'm flat footed and mine used to ache something rotten when I first started running. Getting proper shoes, proper othotic inserts and just running will soon sort them out.
Click to expand...

Thanks.

How much did that set you back?
 
Flat feet can be partially down to weak glutes. If you spent 15 years sitting down most of the time without doing exercise then you probably do have weak glutes.

If you balance yourself on one leg and then try to do a one legged squat, and you find it difficult to get down while keeping your knee in line with your toes then you probably do have weak glutes and it will make your stance more flat footed than you are.
 
I got my orthotics from my nearest Podiatrist who does Saturday appointments. I've got plastic orthotics designed specifically for sport. Mine cost about the same as platypus'. If you google orthotics then you can find loads of people who offer the service.
 
DSherry said:
Flat feet can be partially down to weak glutes. If you spent 15 years sitting down most of the time without doing exercise then you probably do have weak glutes.

If you balance yourself on one leg and then try to do a one legged squat, and you find it difficult to get down while keeping your knee in line with your toes then you probably do have weak glutes and it will make your stance more flat footed than you are.
Click to expand...

?

most people will struggle to do a 1 legged squat unless they have significant practice at it.
I can squat plenty, but can i do perfect 1 legged squats? no.
 
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