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3 Ankle Exercises For Hikers: Prevent Injuries & Hike Stronger

If you enjoy hiking, trail walking, or navigating uneven surfaces, strong ankles are essential. Watch the video below to learn 3 ankle exercises for hikers to help you hike longer and more confidently.

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Why Strong Ankles Are Important for Hikers

Hiking can be more demanding on your ankles than walking on paved sidewalks. Hiking uphill or across rocky terrain requires both ankle mobility and stability.

The ankle exercises below help improve with both of these, along with improving your balance and coordination. By doing so, the can help prevent falls, ankle sprains, and other injuries while hiking.

Calf Stretch for Ankle Mobility

The first exercise is a calf stretch, which focuses on improving mobility in your ankle joint. Proper mobility prevents overpronation and improves stability.

You have two calf muscles which both attach into a common Achilles tendon.

  1. Gastrocnemius - the more superficial calf muscle which crosses your knee
  2. Soleus - the deeper calf muscle which does not cross your knee.

Calf Muscles: Gastrocnemius and Soleus

How to Stretch Your Gastrocnemius:

calf stretch exercise for hikers

  • Stand with one foot forward and one foot back.
  • Keep your back heel on the floor and arch lifted.
  • Bend your front knee, keeping toes pointed straight ahead, until you feel a stretch the calf of your back leg
  • Hold for 1 minute each leg

How to Stretch Your Soleus:

soleus stretch for hikers

  • To target the deeper soleus muscle, bend your front knee into a lunge position while keeping your heel on the floor
  • This stretches the soleus of the front leg
  • Hold for 1 minute each leg

Single-Leg Heel Raise for Strength and Stability

This exercise strengthens your calves and improves balance, which is crucial for pushing off and maintaining stability while hiking.

The single leg heel raise exercise can help hikers develop stronger ankles.

How to Perform:

  • Stand on one leg and hold onto a stable surface for balance if needed.
  • Lift your heel as high as possible, keeping your Achilles tendon straight.
  • Lower your heel back down slowly and repeat.
  • Aim for 10-25 repetitions per leg, or until you feel fatigue.

Star-Excursion Balance Drill

This advanced balance exercise strengthens your ankles and the muscles above them, helping you hike on uneven terrain with confidence.

Star Excursion Balance Exercise for Hikers to improve ankle stability

How to Perform:

  • Stand on one leg and extend the other leg forward as far as you can.
  • Tap your extended leg at different angles: straight forward, 45 degrees forward, directly sideways, 45 degrees backward, and straight backward.
  • Optionally, cross your leg behind and tap the ground at a 45-degree angle to the opposite side.
  • Repeat the sequence 10 times on each leg.

Additional To Help Your Ankles While Hiking

  • Wear supportive hiking boots to protect your ankles.
  • Use trekking poles to improve balance on uneven terrain.
  • Warm up before your hike and cool down afterward to prevent stiffness and injuries.

Need Help For Foot or Ankle Pain?

By applying the ankle exercises for hikers above, you can boost your ankle mobility and stability.

However, some people may require additional help, particularly if you're already dealing with some foot or ankle pain.

If you live in the St. Louis area and need help for foot or ankle pain so that you can get back to the activities that you enjoy, we'd be happy to help you. Just tap the button below to request an appointment.

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