Bulletproof Ankles?

[TheWhitetailNut]

I've got a 12 day sheep hunt this year and am working on the stuff that is out of the ordinary. How do you strengthen ankles for side hilling? I've never had a problem before but sure did backpack hunting steep country in Momtana.

 

[eamyrick]

I have done various programs over the last 20 years from marathon road running, to CrossFit, to O-Course and bodyweight. When I was lifting heavy I had several mountain trips and felt pretty gassed on uphills and personally dealt with hip aches and pains. This year swam, a ton of trail running (first 50k in a week), and light lifting. Packed out two elk in 24 hours in CO and felt the best I ever have at 40 yo. Did zero weighted pack training this year which is usually my go-to pre season.

First month trail running I had tons of stumbles but I can’t remember last time I fell or had ankle issues now. The varied terrain over long period of times really prepped your ankles and legs like no short gym workout can. With that, I’m over 40 mile weeks now and the volume can open the door to other issues.

 

[fngTony]

Anything that’s weighed and gets your ankle articulating. Calf raises when your heels drop below your toes, more for range of motion than strength but really reduced fatigue for me. Like said above trail running, I suck at this but even a power walking pace helped, my theory is that the less rest time between steps the more the muscles get worked also you don’t have a heavy pack but your body weight is being sprung which your ankles have to handle.

 

[Grassymike]

For me it would be trying to replicate what you will end up doing hunting. There is no exact perfect substitute for the real thing. I like the training ideas already laid out in this thread. I train with my pack (ruck) . Also do some weights and body weight squats. When summer comes I get on our trampoline . The tramp is a fantastic workout, core, LEGS, and cardio all at the same time. I also use a balance board I made from an old skateboard . I do all sorts of twists and balance stuff and eventually work up to squats while balancing.

 

[Choupique]

Squats
Power cleans
Running in sand

 

[Poser]

I spend enough time out and about that I've never had any issues with ankles at all. BUT, what I have observed over the years that does not work, that actually works against you is doing lots of "ankle mobility" work i.e. banded ankle mobility etc. From what I have observed, Crossfitters roll their ankles like crazy in the mountains and the one thing they always seem to think that will improve this is more ankle mobility.

You don't want nor do you need an excessive amount of flexion in the ankles. You want strong, stable ankles that will resist excessive flexion.

 

[rogerdoger]

I like to add in goblet squats on my tip toes.

 

[TaperPin]

I get bored doing one thing just for the workout, but when schedules are tight and you’re stuck in flat country you have to do as much as possible inside and out.

A hunting buddy stopped by the house and said to put on hunting boots, we’re going to be side hilling all day. Turned out he volunteered us to pick up trash along a highway. All day side hilling, walking up, and walking down. Any landscaping on steep slopes is also a good ankle workout. If your town has a big white letter on a hillside, those always need help picking weeds and painting rocks. Volunteering to help build trails is full of off angle ankle workout.

Just going for walk anywhere that’s not flat is 10x better than flat established trails. Every city has storm water catch basins you can walk around. Urban bushwhacking off of sidewalks is full of clumpy grass which is also working the ankles. Rather than walking around a city lake with a trail, bushwhacking along the shore will be much better. If there is a creek of any kind, fly fishing is a lot of ankle work. Railroad right of ways are full of side hill action.

Inside I’ve built a short carpeted ramp 2’ square with about a 1’ rise in 3-1/2’ run. Standing on it at various orientations while watching TV will mostly highlight boot fit issues, but anytime you’re on the side edge of your boots that’s good. Even without weight, place a chair next to it to hold onto for balance and stay standing on one foot as long as you can, inside edge, then outside edge, then up on your calf. Boring as hell, but can be done anywhere. These ramps are also perfect for checking new boots for length - standing pointed downhill for 20 minutes your foot will be as far forward as it gets and the tip of your big toe will tell you if the length is long enough.

Humans are good at avoiding difficulty, so walking around staying off most trails is the single best ankle workout I know of.

 

[TheWhitetailNut]

All good things. We have no trails here, save for a couple flat paved sidewallks. I'll combine a couple of these over the next 9 months.

 

[fngTony]

All good things. We have no trails here, save for a couple flat paved sidewallks. I'll combine a couple of these over the next 9 months.

Any river rock landscaping or gravel driveway with a slope?

 

[schmalzy]

All good things. We have no trails here, save for a couple flat paved sidewallks. I'll combine a couple of these over the next 9 months.

I rucked in drainage ditches, detention ponds, and parking garages when I lived in Houston. If I was on the street I’d try to walk on the curb or really anything that wasn’t completely flat.

I did a few longer hikes/rucks with my pack loaded as I would hunt in the national forest. Didn’t get elevation I wanted but just going off trail as much as I could helped. Doubled dipped and helped me run through some backpacking gear and worked the kinks out of packing it all and having it be functional and familiar before the trip.


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[thinhorn_AK]

Jumping rope really helps my ankles when I do it consistently.

 

[Small-foot]

I’ll chime in here on the anatomy nerd side of things. Posters above have added some great thoughts, I’d emphasize the walking on uneven terrain and weird angles, also doing it in your hunting boots and in regular shoes. Most people’s boots are stiff soled and relatively low flex, which changes how our foot interacts with the ground. So, doing a good bit of your training in something that requires your foot to move and work to stay stable is important (tennis shoes, barefoot, minimalist shoes etc). Additionally, strengthening your lower legs is important, people like nice calves, but forget about the front and sides of your legs which are important for stability. Toe raises leaning against a wall will work your anterior tib (front of the shin) and then things like a balance board or flat piece of plywood on top of a small roundish object to allow you to tip the foot in and out sideways in a controlled manner are great. Lastly I’ll add in the intrinsic muscle work that’s boring and seems silly, but is what took me from rolling my ankles at least every other hike to maybe once a season now despite hiking in barefoot minimalist footwear. This info isn’t mine, but it is what I give out to clients/patients to improve their ankles.

 

[Yoteassasin]

Barefoot training all day . I’m a big guy and my ankle are my Kryptonite last month doing 40miles in 3 day smoked me . I spend most of my day in work boots . Gotta quit that . One legged balancing barefoot exercises
Barefoot shooed for trail hiking and training
And for me loose some lbs

 

[nphunter]

Go find a freshly disked field and go walk around in it or an area with large rocks like a river bed. I don’t think you could replicate these type of things in a gym. Maybe you could try standing on some hard softballs and working them side to side. Most ankle injuries I’ve seen are from rolling them in a small hole or off a small rock or stick.