>>2340001I have been recovering from an ankle injury and getting tips from reeducation and from trail runners. A lot of people have recommended me exercises and sessions from beginner triathlon schedules and books, so far its good.
Fortifying legs and ankles: one legged squats.
Integrate them (5 reps min) in your workout, especially before running or jogging, or while doing interval training. You’re looking for the sensation that your foot muscles are working. Do this with both legs to fortify your legs.
For ankles: training sensations by walking in instable terrain. Look up ankle reeducation, the same exercises are good for ankle training. Also be sure to have the right type of shoe for you (test it, ask a specialist).
Back injuries: no miracle here if you’re untrained. If your back is really weak, swimming. Otherwise, test your bag at full weight, for example while going to work, or on small hikes.
Overall condition: running. Interval training will help you make the most of it. Basketball if you’re already practicing.
But still you’re going to have untrained muscles and articulations, so you’re in for pains unless you practice long hikes.
The priority should be your ankles, bag, shoes, and overall condition.
