6 Min Warm Up Exercises To Prevent Ankle Sprains before Running, by Run and Stretch on YouTube. 6 min.
- Video length
- 6 min
- Time to do it
- 6 minutes
- Difficulty
- Easy
- Steps
- 8
What you need
Steps
Stand tall and start with slow ankle circles on your right foot. Lift the foot slightly and rotate it clockwise for about 30 seconds, then switch direction.
Repeat the same slow circles on your left ankle, 30 seconds each way. Keep the movement smooth and pain free.
Point your right toes down, then pull them back up toward your shin. Repeat for about 30 seconds to work ankle flexion and extension.
Do the same point-and-flex motion on your left ankle for about 30 seconds.
Turn the soles of your feet inward and outward side to side, like windshield wipers. This works inversion and eversion, the movements that protect against sprains.
Switch to turning each foot in and out with small controlled circles. Keep the motion slow and stay balanced.
Rise up onto your toes and lower back down for calf raises. Do about 10 to 15 slow reps to wake up the calf muscles.
Finish with a dynamic quad and ankle stretch. Pull one heel toward your glute, hold briefly, and switch sides while keeping your ankles active.
Tips and common mistakes
Keep every movement slow and controlled rather than bouncing, so you warm the joint instead of straining it.
Hold a wall or chair if you wobble during the single-leg circles and calf raises.
Stop if you feel sharp pain, especially in an ankle you have sprained before.
Do this routine right before your run, not hours earlier, so the warm-up still counts.
Questions
Do I need shoes for this warm-up?
No. You can do it barefoot or in running shoes. Barefoot gives your feet more feedback on the ground.
Can I do this if I have had ankle sprains before?
Yes, gentle ankle mobility work is often helpful, but keep it pain free. Check with a doctor or physio if an ankle is still sore or swollen.
How often should I do this routine?
Do it before every run. It takes about 6 minutes and works well as part of a longer warm-up.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
