Ankles hurt when running

Why do my ankles hurt when running? They reduce your exercise routine, but they also seep into your daily routine. Sore ankles can be particularly brutal because of all the common running injuries we experience.

Fortunately, there are many ways to prevent, relieve and treat your ankle pain so that you can get out of the sidelines and back into the game.

The tricky part is deciding what type of running injury you have. Here’s a fun fact: Each foot has 26 bones, 33 joints, and hundreds of tendons and muscles. Many moving parts make it challenging to find precisely where the pain is coming from. Many athletes confuse severe ankle pain with foot cramps, making it even more important to know the actual symptoms.

Ankle Pain Symptoms

As with any sport, you will cope with less running pain – this is normal. But when the pain does not go away, something may be going on.

Here are some notable signs that something serious is going on:

  • Sharp pain in the front, behind, on the inside, or outside of the ankle
  • Constantly hurting
  • Emotions
  • Tenderness or bruising
  • Stiffness or swelling in the joint
  • Instability in motion
  • Reduced ability to run, walk or carry weight

Use ankle pain symptom control to help you isolate the source of your ailments. Google is not a substitute for a proper medical diagnosis; If you are concerned about ankle pain from running, you should have it professionally examined.

Why do my ankles hurt when I run?

Not sure why your ankles hurt when you run or after running? Here are five options.

Ankle strain or sprain

Stretching and sprains are usually the most common cause of your ankles hurting when you run. While many other typical causes of ankle pain stem from overuse, ankle sprains and strains are often caused by a single traumatic injury. 

Stretches and sprains can be the most common cause of your ankles hurting when you run, but they are also the most treatable. The painful symptoms of rolling the ankle will be easier to treat the faster the injury is treated. 

Ankle stress fracture

Stress fractures happen when your muscles can no longer absorb the shock of repeated influences. Instead, tiny cracks form in your legs that eventually crack under stress. Not funny!

Shin splints are an irritation of the outer lining of the bone. When someone has leg inflammation, they have the first symptom of a bone stress injury. This injury takes about six weeks to heal, so the sooner you are seen, the better. Stress fractures can derail your daily runs entirely and put you in a cast for several weeks.

Inflammation of the ankles

  • Tibialis anterior tendonitis: This injury runs down the front of your tibia and settles in front of the ankle. It’s probably due to repetitive, sharp bending of the foot. Problems with the anterior tibialis tendon can also cause the dreaded calf teeth.
  • Achilles tendonitis: If your ankle pain from running is felt on the back of the foot above the heel, it may mean that your Achilles tendon is inflamed.
  • Posterior tibial tendonitis: When you are irritated, you may feel swelling, heat, or redness along the inside of the ankle, which worsens after
  • Peroneal tendonitis: Peroneal tendonitis may be caused by a swollen peroneal tendon, which connects your leg (fibula) to the lump of bone outside the ankle.

Ankle arthritis

Three different types of arthritis can cause your ankles to hurt when you run: osteoarthritis, rheumatoid arthritis, and post-traumatic arthritis. The joint is damaged or weakened in each case, leading to stiffness and lack of mobility. While you can associate arthritis with older athletes, this chronic form of pain can affect runners of all ages.

Arthritis is not exclusively reserved for hardcore runners, nor does it close the blind eye of experienced athletes. 

Ankle instability and biomechanics

In some cases, your ankles may be weak. Ankle instability causes the body’s natural biomechanics to “release” when weight is placed on it, causing chronic pain and frequent injuries while running.

Weak and shaky ankles can result from overpronation, which weakens the supporting ligaments in your foot with excessive movement. When overpronating, the position of each step is slightly unbalanced, causing the foot to roll inward and the impact shock to be absorbed unevenly. “Some pronation is needed to run for shock absorption, but too much too fast can cause problems,” Whitley shares.

This type of injury can spread up and out through the feet and legs, causing chronic pain that can be devastating if left untreated. Stability sneakers or motion control shoes can be a good alternative for keeping your wobbly ankles in check. But it is always best to have your shoes fitted by a professional to ensure that you have the proper footwear for foot type, injury, and activity. Ankle exercises can also help you work on this often ignored but important part of your body.

How can I relieve ankle pain?

Here’s the part we know you’re waiting for.

If you suffer from sore ankles or frequent foot pain while running, your discomfort may be curable, if not at least prevented and treated. 

  • Rice: This technique is especially effective in treating running pain from sprained ankles. Apply an ice pack for 15-20 minutes; compress the ankle to minimize swelling and inflammation, and then raise the injured ankle above the heart to optimize blood flow.
  • NSAIDs: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) are suitable for relieving ankle pain caused by running. However, you will not have the habit of taking these regularly. Take them 24-48 hours after the injury to make the most effective.
  • Braces: Using props, support covers, or protective boots can relieve chronic ankle instability and painful stress fractures by limiting the foot’s range of motion.
  • Physiotherapy: Exercises such as ankle circles, leg lifts, and resistant band work can strengthen the muscles around the feet and prevent sore ankles from running. Endure stretching and strengthening for 48-72 hours. Use a heat pack beforehand to warm up the sore muscles and tendons.
  • Steroid injections: You need to see a doctor get a steroid injection to target ankle pain. These solid and anti-inflammatory medications are a bit controversial because they can lead to the development of scar tissue. 

Related articles:

Aching hips after running

Running tips for starters

References

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