Incorporate a few minutes of barefoot running on a soft surface after a run to strengthen the stabilizer muscles of the foot and ankle.

noli's read

The idea that modern running shoes alter the natural biomechanics of the foot is well documented, notably in studies published in the 'Journal of Sport and Health Science' (type: literature review), which confirm that barefoot running engages the intrinsic musculature of the foot more significantly. The claim that this strengthens the ankle is biologically consistent, as greater activation of the small stabilizer muscles can improve proprioception. However, the direct link to a significant reduction in the risk of sprains remains difficult to prove with rigorous clinical data. The creator's warning regarding progressivity is crucial: research highlights that switching abruptly to barefoot practice can indeed increase stress on the tendons, particularly the Achilles tendon. It is important to note that while this practice is beneficial for strengthening, it does not replace a specific physical conditioning program. In sum, the approach is cautious and mechanically logical, although the magnitude of the preventive benefit is not precisely quantified.

the sources

1. 1Ridge ST, Olsen MT, Bruening DA, et al. 2018