Ankle Exercises for Barefoot Running

Running barefoot or in minimal shoes with zero/little drop (i.e. flat shoes) requires a lot of ankle compliance. Basically this means that you need to have good range of motion in your ankle joint if you want less on your feet when you’re running. Otherwise you’re going to run into problems with your Gastroc/Soleus/Achillies tendon complex – your calf and achillies.

Here is a helpful little video that I came across today that has some simple exercises to help you along the way. I’m a big fan of the rolling, though I’d advise you to keep going on the tender area’s until you can feel them release, rather than follow any time guideline.

By Sam

BM in Sport and Exercise and BA in International studies (German Major) completed at the University of Technology, Sydney.
Master of Physiotherapy at the University of Sydney.

Interests: I am an exercise enthusiast full stop! I play or have played football, tennis, basketball and dabbled in waterpolo and underwater rugby! Recent sporting interests are cycling and barefoot running! I also love watching all codes of football/rugby.

Physiotherapy: Due to my interests in sport and health I am fascinated in human movement and physiology. In addition to musculoskelatal physiotherapy I’m also interested in neurological (stroke, brain injury and spinal cord injury rehab), and cardiopulmonary (heart and lung function and rehabilitation) physiotherapy:

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