Science-Based Strategies to Prevent Ankle Sprains When Trail Running
Anyone who's ever had an ankle sprain knows how debilitating they can be—especially when one sprain leads to many more down the road. Even with rehab, the fear of re-injury often lingers.
In fact, one of the biggest risk factors for an ankle sprain is having had one before. If this sounds familiar and you’re worried about spraining again, this article is for you.
1. High step rate/cadence
2. Taping
3. Picking the right shoes
4. Balance and stability training
5. Ankle mobility
This isn’t about rehabbing a sprained ankle. If you're here, it's assumed you've already done your rehab and are cleared to run again. If not, here’s a link to book an appointment and get that sorted:
Ankle sprains happen when the foot rolls under, overstretching the ligaments on either side of the joint. The most common type is an inversion sprain, where the foot rolls inward, but you can also sprain it outward (eversion). The least common, but often more severe, is a high ankle sprain, usually from rolling the foot inward while standing on your toes.
When you sprain your ankle, the ligaments that help your brain sense your foot’s position (proprioception) don’t work as well. This reduces the stability of the joint and your overall control, increasing the likelihood of another injury—especially in sports like trail running where uneven surfaces and downhill sections challenge ankle stability.
So what can you do? Once you're back to running, there are several strategies to lower your risk of re-injury:
1. High Step Rate/Cadence
Step rate, or cadence, refers to how many steps you take per minute while running. Research shows that a higher cadence with shorter steps can reduce the risk of overuse injuries like tendinopathy, shin splints, and knee pain.
In trail running, maintaining a higher cadence—particularly downhill—can help prevent ankle sprains. Although it might feel counterintuitive, running with a quicker step rate reduces the time your foot is in contact with the ground, minimizing the chances of rolling it.
Higher cadence also shifts the load away from your ankles, calves, and knees. (See more here.) Aiming for 170–190 steps per minute strikes a balance between protecting your joints and not burning yourself out (see more here).
Pro tip: Don't wait until race day to work on this. Practice on downhills so you get comfortable and confident. Mastering a high cadence can be your secret weapon on race day, letting you navigate downhill sections smoothly and avoid injury—all while passing other runners.
2. Strapping/Taping Techniques
If you've ever had a sprained ankle, your physio has probably strapped it to support the ligaments during healing. The same strapping technique can be a game-changer for trail running, especially on downhill segments.
If your skin is sensitive to tape, a white underwrap can help. For longer events, keep in mind that taping might need to be reapplied if it gets too sweaty, wet, or dirty. When tape starts to slip, it loses its effectiveness and can even cause blisters.
The science behind taping is still debated, but it's thought to provide both physical support and enhance proprioception by giving the brain more feedback on the joint's position. Whether it’s purely placebo or not, many runners swear by it.
Here's a video on a simple taping technique for trail running. Make sure to practice so it doesn't restrict your movement.
3. Choosing the Right Shoes for Trail Running
Running shoes are a hot topic among runners, and for good reason—what works for one person might not work for another.
There are trends that coaches notice, like certain shoes being linked to more ankle sprains, but it's not a one-size-fits-all situation. Some runners prefer shoes with aggressive treads to grip technical trails, while others find that too restrictive.
A higher-heeled shoe might help with downhill running by reducing the distance between your heel and the trail, but for some, it makes the ankle more vulnerable.
If you've sprained your ankle multiple times in the same shoes, it's probably worth trying a new pair. Also, make sure your shoes are snugly tied to prevent slipping and overworking your ankles. Retire shoes once they've worn out; an unstable, compressed sole can put unnecessary strain on your joints.
Technology in shoes evolves constantly, so rather than recommending specific models, it's worth asking your physio, a running coach, or a reputable shoe store for guidance based on your unique needs.
4. Balance and Stability Training
While this could fall under the umbrella of rehab, it's also crucial for "prehab."
Ankle injuries mess with your proprioception, so retraining your balance and stability is key. Running is a dynamic, single-leg sport—you spend more time with one foot off the ground than on it. Balance training should reflect that.
Incorporate both static and dynamic balance exercises, as well as single-leg and double-leg drills, to rebuild proprioception and strength. Remember, it’s not enough to practice balance when standing still; you need to train in ways that mimic running, where your foot leaves and returns to the ground repeatedly.
Train balance when you're fresh, not after a long run, to ensure you're performing at your best.
5. Ankle Mobility
After a sprain, your ankle might feel tight because the body compensates for injured ligaments by stiffening up the surrounding muscles to provide extra stability. It’s like using a chainsaw when you need a hand saw—it's overkill and not as effective.
Limited ankle mobility forces the joints above it to take on extra load, which can lead to other issues. Test your ankle mobility and work on exercises to restore it if needed.
Here's a link to some effective ankle mobility exercises:
Take Control of Your Trail Running
Ankle sprains can feel like a major setback, but with the right strategies, you can take control and reduce your risk of re-injury. By improving your cadence, using proper taping techniques, choosing the right footwear, and incorporating balance, stability, and mobility exercises into your routine, you’ll set yourself up for stronger, safer runs on the trails.
Prevention is always better than cure, and small adjustments to your training and gear can make a huge difference in keeping you out there doing what you love—injury-free.
If you're looking for personalized advice on ankle sprain prevention or need a solid rehab plan, we’re here to help. Book an appointment and get expert guidance tailored to you.
Happy trails!