Ankle and foot strength is one of the most overlooked areas of strength training. For women, hormonal fluctuations, particularly during perimenopause and menopause, can weaken ligaments through your ankles and feet, and reduce arch support. This increases the risk of injuries such as rolled ankles and plantar fasciitis.

Strengthening the small muscles in your feet improves stability, shock absorption and overall running efficiency. Your feet contain 26 bones, 33 joints and over 100 muscles, tendons and ligaments and yet most runners never think to train them.

When these structures are weak, the impact of each step travels upward through the kinetic chain. This places extra stress on your ankles, knees and hips. Research shows that targeted foot exercises can reduce injury rates and improve balance. This is particularly true for women over 40 whose changing oestrogen levels affect connective tissue elasticity.

How do I get stronger ankles and feet?

Building stronger feet only requires a few simple daily exercises which you can do at any time. It can make a significant difference to how you move, run and recover.

Your feet change as you get older so it is also important to regular gait analysis to see if your running shoes still match your arch type and running style.

Simple ankle and foot strengthening routine

This routine improve ankle mobility and strengthens the muscles that support your foot arch.

It’s really quick and easy to do, so you can incorporate it into your warm-up or do it in the evening while watching TV.

Feeling too easy? Add a resistance band to build strength.

1. Stand with your knees both facing forward. Try not to move them throughout the exercises.
2. Pull your toes up so that they’re pointing towards your shins.
3. Point your toes back down.
   
4. Rotate your foot outwards.
   
5. Rotate it inwards, as far as it will comfortably move with you having to help it.
   
6. Repeat 20 times with each foot.

Workout images: iStock.com / VectorMine