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

a heavier breathing rate. "Wearing a face mask or scarf can increase the humidity and warming of the air before you breathe it," adds Jones. A vitamin C supplement may help, too. An Indiana University study found that participants who took 1,500

appropriately, which means 150-350ml of fluid – preferably a carbohydrate drink – for every 15-20 minutes of running. To do this, take your favourite drink on the run, or stash it along your route. And sniff out all the available water along the way – and use it

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 they are working well, they allow...

. 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

UAN: 217 Article type:--SymptomsAlthough any force from the outside may sprain the medial collateral, the usual cause in runners is a twisting of the knee while the foot is stuck in a pothole or if the foot has suddenly slipped on a greasy surface

SpEVA midsole, though it’s much broader through the midfoot, which makes for a slower feel. Asics says that this is to reduce the chance of ankle sprains. The midsole also has a relatively low profile, which helps ground feel and stability – though

stability, by encouraging pronation. Montrail uses it to make the shoe more nimble on turns and intricate terrain. In theory, the curved last (and its added lateral support) could also help to reduce the likelihood of ankle sprains.If you’re a moderate