If there’s one thing that many runners complain about (including me!), it’s got to be the ankles. After all, who would want to continue running with painful ankles, especially with the pressure put into it? Whenever I get this pain, it always discourages me to finish my run or to even continue my usual schedule for days ahead.
Sure, I can say “no pain no gain,” but if we did ignore and trudged through, who’s to say that the pain doesn’t get worse? That’s why it’s crucial to reduce and recover from the pain to ensure fewer chances of injuries AND keep your runs on the track.
The question is: HOW? I did the research and tests from my running experience, so read on! I’ll show you why we have ankle pain, as well as how to heal and prevent it again.
Causes of Ankle Pain In Runners
After running, you feel a sting around the ankles, which can worsen the more pressure you put on it. But why does it happen? For runners, there are four main culprits, which are:
This means that the ligament around your ankles is either stretched or torn. The ligament is a tissue connecting two or more bones.
You may experience the following symptoms:
- Ankle pain
- Inability to use the ankles or apply pressure on it
This refers to a torn or stretched tendon, which are tissues which connect the muscle to bones.
These are the common symptoms of ankle strains:
- Muscle spasms
- Difficulty or inability to move your ankle
Tendinitis refers to the inflammation or irritation of your tendon, which can be caused by:
- Too long or far of a run (overuse)
- You wear the wrong shoes
- You’re running in just one direction and repeating it over and over
- You have flat feet and/or low arches
The symptoms can include:
- Dull ache or pain
- Bit of swelling
These are tiny cracks on your bone usually caused by a large amount of pressure or repetitive force. It can happen if you run too many miles or change your track or miles abruptly. It can also happen if you don’t get enough nutrition or don’t cross-train.
The usual symptoms include:
- Possible bruising
- Some swelling
- Pain which can worsen over time and reduces while you’re resting
Remedies For Ankle Pain From Running
While ankle pain running is such a hassle to deal with, it’s fortunately treatable. Here are some remedies you can do to lessen the pain around your ankles after runs:
Get Rest and Recover
If you feel pain after a run, then you should rest your ankles and body. Do NOT put any weight on your ankles for two to three days.
Ice the Area
You should put an ice pack on your pained ankle for two days or once the swelling stops. Make sure that you only ice it for 15 to 20 minutes up to eight times a day.
Compress Your Ankle
Wrap the ankle using elastic bandaging, or you can get a compression sleeve for ankles. This also lessens the swelling and reduces the amount of pressure put on your ankles.
Keep It Elevated
As much as possible, while resting, your ankle should be raised and elevated just above your chest. This allows better blood circulation for faster recovery.
Eat Anti-Inflammatory Food
Consuming anti-inflammatory foods like from the RICE diet can help relieve the pain and reduce any swelling.
Take Medicine For It
If the pain gets too intense, some people consider using over-the-counter anti-inflammatory drugs or painkillers. However, it’s best to check with your doctor if it’s okay to use.
If the pain worsens despite following any of these remedies, you may want to consult a doctor. This might be a long-term injury that requires therapy and even more rest.
Learn more about the different remedies from ankle pain running from this informative video:
How to Prevent Ankle Pain In Running
Now that you’re familiar with the causes and solutions to ankle pain running, how can you prevent it from happening? Here are some good tips to follow:
- Make sure that you choose the RIGHT running shoes before you go out running. It should have ample support and cushioning according to what your feet need. Plus, it should be a snug fit, not too tight or too loose, which can also cause feet pain
- I recommend that you also focus on your weight, especially if you’re on the heavier side. Maintain healthier weights to avoid placing too much pressure on your ankles while you run. Besides exercise, eating healthier food and following balanced diets will help
- Never forget to warm up and stretch before you run. Make sure that you stretch those ankles out, also performing mobility exercises to “wake it up” and prepare for the run. Do a cooldown right after your run as well to prevent too much burnout or injuries
- While you run, pay attention to your body and focus on the proper form. You should be in proper posture, including the way your feet strike the ground
- Other than running, I also suggest that you go for strength exercises to work on your muscles. This works your ankles too, strengthening them to withstand pressure as you run to lessen chances of pain
Wrapping It Up
No one wants to run with any pained body part, especially the ankles. By learning about the root causes and how to remedy it, you can continue running without any issues. It’s best to learn about potential injuries and how to prevent and treat it before it worsens and affects your runs!
I hope my article on ankle pain running explained to you why we have it and how to remedy it. So if you’re feeling any ankle pain, start trying any of these suitable solutions now!
If you have any questions or want to share your own experiences with ankle pain running, then comment below. Your thoughts are much appreciated!