Strengthening your ankles and knees before they become a problem

Ankle and knee stability rarely gets attention until something feels off — but a few minutes of banded work a couple of times a week can meaningfully lower your risk of rolled ankles and nagging knee pain.

Loop a light resistance band around your foot and work through slow, controlled inversion and eversion movements — the side-to-side motions your ankle rarely gets challenged in during everyday walking or running. Follow with banded lateral walks to engage the hip and knee stabilizers that keep your kneecap tracking properly.

Two short sessions a week is enough to notice a difference in how stable your lower body feels during quick direction changes or uneven terrain.