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How To Support Good Ankle Stability Running On The Trail

Not all runners require the same level of ankle support, but for individuals with specific biomechanical needs or a history of ankle pain or soreness issues, the right pair of running shoes can be the best version to support the ankles. As runners, we have different types of feet, so we should focus on choosing the right running shoes according to our feet to support our ankle stability.

Weak Ankles Are A Pain All Over

Ankle weakness or lack of mobility can lead to foot, knee, or hip pain. Tight, immobile ankles can affect the rest of the body, causing tension in the feet and calves, which gradually causes the knee and hip not to function properly.

Tight or weak ankles can also limit dorsiflexion (or the movement of the toes toward the ankle, so important in the swing of a runner’s stride) which significantly limits the gate and power in each step, as well as being linked to increased risk of plantar fasciitis or ACL injuries.

How To Prevent Injury And Gain Power

While ankle injuries are common, they are also easily preventable. By incorporating daily strength and mobility practices, improving form, working on balance and coordination, and finding the right footwear, ankle injuries can be reduced, and full power can be restored to the stride.

A common complaint from trail runners is ankle pain or ankle injuries such as a sprained ankle or Achilles tendon issues. That's why ankle support for runners, and whether or not you need it is an important thing to consider.

The nature of running on trails and uneven terrain means that the joints of the legs are subjected to extra twists, turns, jumps and bumps compared to the more repetitive motion of running on the road. When trail running, leg ligaments, muscles, tendons and bones have to work hard to keep our ankle stable. But we all have different running gates, for example, some people have feet and ankles that over-pronate or under-pronate.

Trail running is an excellent way to improve lower body and leg strength, including those stressful ankles, in the short term, or if you have suffered an unexpected twist or turn, ankles can need a bit of support.

Trail running ankle support can be a good idea if the injury is fairly mild and if, while wearing the support, you do not feel any excessive pain.

How To Choose The Right Trail Running Ankle Support

There are a few factors to consider when choosing the right ankle straps support for Trail Runners.

Good Fit

When trying an ankle strap, we need the ankle support to fit perfectly. It should be a good fit but not so tight that it constricts all movement. It also needs to be supportive. We should try on a few different types and sizes to see which one fits best.


Can we adjust the ankle support, and can we tighten or loosen it depending on need? Will it fit over or under our socks and inside most of our running shoes? Some good adjustment is a good idea.


If you’re recovering from an injury, it would be wise to look for running ankle support that includes compression. A compression support will increase the blood flow to the ankle area, which means it should increase the recovery process in between runs and while running as well.

Keep It light

A lightweight trail running ankle support will make it easier to wear and it will interfere less with your best trail running shoes.


Your ankle will sweat when wearing a trail running ankle support, especially during your run, so it’s useful if the fabric of the support allows sweat to evaporate. Most products will state that they are breathable and support sweating, if they are.


Because of where you will wear the ankle support, and if you plan to use it while trail running, it is useful if you can wash the support easily.

How To Choose The Right Ankle Supporting Shoes According To Our Feet

  • Sufficient Arch Support: The bottoms of your feet matter to the health of your ankles. With flat feet often comes excessive pronation causing your ankles to roll inward leading to an imbalanced weight distribution and stabilization issues. Focus on the running shoes model for flat feet.

  • Enhanced Midsole Support: These shoes often have a reinforced midsole structure that helps stabilizing the foot and ankle, reducing the risk of overpronation or supination.

  • The Right Fit: You know how important it is to get the right fit of running shoes. Shoes that are too tight or too loose can put strain and pressure on different areas of your foot, causing stress and inflammation to your ankles. Shoes ankle hight or low version according to your feet and ankle height.

  • The Right Amount Of Cushion: You don’t want the bottoms of your feet to be uncomfortable while you run, but too much cushion could cause many problems. Finding the good stability and cushion, rigidity and movement, is a balancing act.

  • Know Your Strike: Figure out if you are heel or midfoot striker? Some shoes are designed for maximum shock absorption depending on where your strike falls.

Trail running can be exciting and adventurous, but it can be scary if we’re worried about rolling an ankle 10km into 15km out and back. Finding trail-running shoes that support our feet properly is important.

Benefits Of HOKA SPEEDGOAT 5 Trail Shoes

This has been one of my go to shoes for many years. It is a good not too intense cushioning and good stability shoe. With the good design of Hoka shoes, it provides that needed support.

Hoka One One is known for its maximalist cushioning approach, and the Speedgoat 5 is no exception. The shoe features a generous stack height of cushioning foam, which not only provides excellent shock absorption for ankle protection but also helps to maintain a smooth ride over rocks, roots, and uneven surfaces.

The outsole of the Speedgoat 5 is designed for superior traction. It features aggressive multidirectional lugs that bite into the trail, with exceptional Vibram Megagrip on both ascents and descents and loose soil. This level of traction is important for ankle support, as it prevents slipping and helps us maintain stability even on the most technical terrains.


  • Vibram Megagrip with traction lugs for better grip

  • Wide sole for stability

  • Durable mesh upper and protective toe cap to avoid injury from flying rocks

Figure Out Your Type Of Feet, Find And Wear Nice Running Shoes According To Your Foot Type To Support Ankle Stability, Wear Nice Ankle Straps To Support Ankle Pain Or Injuries, Enjoy Some Nice Comfortable Fun Trail Runs!


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