. Don’t worry –the moves outlined below are easy to do anywhere and should make a real difference to the foot and ankle strength and mobility of any runner.The Monopoly Game Put 10 small objects – such as marbles or Monopoly pieces – on the floor

You might be able to run through a tight hamstring or a sore quad, but an injured foot or ankle usually puts the brakes on a session – and can ruin your entire training season. Our feet and ankles, after all, are the foundation of our sport. When

UAN:203 Article type:-->Many is the runner who has finished training or a race with a pain somewhere in the ankle. You don’t remember injuring it, but it certainly hurts when you position it a certain way or put weight on it at a particular angle

UAN:204 Article type:-->SymptomsYou must have experienced ankle sprains before – an awkward footplant, followed by a sickening pain as your ankle twists inward and the agony of any further movement.SignsFollowing the injury, rapid bruising

and rotation of your foot. Do three sets of 12–15 repetitions of each every day.In addition, you lose proprioception in a joint that has been injured and immobilised. This means the cells in the ankle that would normally tell your brain where the joint

and rotation of your foot. Do three sets of 12–15 repetitions of each every day.In addition, you lose proprioception in a joint that has been injured and immobilised. This means the cells in the ankle that would normally tell your brain where the joint

Q I started running purely to increase my stamina for football, but soon came to love that ‘flushed-out’ feeling after a hard run and a shower. So it was a massive blow when I broke my ankle and damaged ligaments during a match. I’m now faced

Q I’d only been running for a few months when I noticed a twinge down the outside of my left ankle, which was accompanied by some swelling. After a two-week rest I started to run again, but within three days the ankle was again very painful. An X

Q. I recently saw someone swimming with an elastic band around their ankles. What gives?A. Swimmers and triathletes are always looking for that extra edge to improve their performance and times. As the saying goes ‘every second counts

to plan - I hit Mile 12 in 1:45 and was feeling good - but then disaster struck! Just before the turn to Tower Bridge, I was tripped from behind and stumbled into the runner next to me. They grabbed me and stopped me from going over completely