If you are experiencing ankle pain when running, this is usually a sign that something is wrong. However, issues with ankles differ a lot from one runner to another. Sometimes ankle pain is a symptom of a more serious injury, while other times it just means you need a day off from exercise.
What causes ankle pain when running?
If you are experiencing ankle pain while running, it is most likely due to one of the following three causes: repetitive use, a sudden increase in mileage or intensity, or poor technique. Over time, these small things can turn into a big problem.
After some runners experience ankle pain, they don’t always connect the pain to running because they don’t feel it while they are running. During a run, the tendons and ligaments help to prevent ankle pain. However, when the activity stops, the pain quickly gets worse.
Ankle Pain During or After Running: Warning Signs
Sprains, shin splints and Achilles tendonitis are three of the most common running injuries If you experience any ankle pain while running, it is likely due to one of three common injuries: a sprain, shin splints, or Achilles tendonitis. The pain can be on the front, back, or sides of the ankle. It can start as a dull ache or come on so suddenly that it causes swelling. If you notice any ankle pain during or after a run, here are some red flags to look for.
- Limited range of motion in the ankle
- Popping sensations
- Pinching feeling
- Constant aching
- Swelling
- Reduced ability to bear weight
- Tenderness
- Hot to the touch
If you experience any of these symptoms, it could be a sign that runner’s ankle is developing into something more serious. If you notice any of these symptoms, it’s important to stop running immediately and take some time off until the pain subsides. Then you can work on healing.
Causes of Ankle Pain After Running
Determining the source of your ankle pain after running is key to being able to successfully recover. In order to get rid of ankle pain, runners need to understand how their ankle pain started. Additionally, they need to take measures to prevent the pain from recurring. -overpronation -inadequate shoes -shin splints The most common causes of ankle pain during or after running are overpronation, inadequate shoes, and shin splints.
Repetitive Use
One of the most common causes of ankle pain after running is repetitive use. If you go for a run regularly, it can irritate your ankles and make them hurt. If your form, gear, or training is even slightly off, it can cause ankle pain when you run.
If your ankle pain goes away when you take time off from running, it might be because you’re overusing your ankle. In order to heal properly, you will likely need to reduce your mileage and intensity, or take a complete break.
Increase in Mileage or Intensity
Adding mileage or intensity too quickly is another common cause of ankle pain after running, as well as many other types of running pains. Running further than you’re used to can lead to overtraining and injury.
If you increase the intensity of your workouts by running faster or reducing the number of recovery days, you may experience ankle pain.
Improper Shoes
If you’re experiencing ankle pain after running, it might be because you’re wearing the wrong shoes. Running shoes are designed to provide support to the most vulnerable areas, but if you accidentally select the wrong kind, it can backfire.
When looking for the perfect pair of running shoes, most stores offer fittings and evaluations to ensure you find a pair that works best for your foot type and running style. If you’re having ankle pain, or want to prevent it, get fitted for running shoes. They provide extra support for your ankles.
Poor Technique
If you can’t find a specific reason for your ankle pain, it might be caused by your technique. inexperience runners tend to have poor form while running. There are several issues that can cause injuries if they are not corrected. These issues include overstriding, heel striking, slow cadence, backward lean, and even a cross body arm swing.
It can be time-consuming to assess your running form, but it will be beneficial in the long term.
When you are having ankle pain while running, it can be very helpful to understand the anatomy of the ankle. This will help you figure out where the pain is coming from and what might be causing it.
How to Treat Ankle Pain from Running
If you are experiencing ankle pain, there are a few things you can do to try to relieve the pain. Although annoying, most runner’s ankle issues will eventually go away if you take a break from running and give your ankle time to rest. – Apply ice to the area for 20 minutes at a time, several times a day. – Take over-the-counter pain medication, such as ibuprofen. – Try physical therapy or exercises that stretch and strengthen the muscles around the ankle. Here are some ways to alleviate ankle pain from running: -Apply ice to the area for 20 minutes at a time, several times a day. -Take over-the-counter pain medication, such as ibuprofen. -Seek out physical therapy or exercises that stretch and strengthen the muscles around the ankle.
Rest
If you’re experiencing ankle pain after running, the best thing to do is take a break from running and give your body time to recover. Depending on the severity of the pain, this could mean a day or two of rest, or a longer period of rest and recovery. If you start to feel pain while you are running, stop and go home. If you do not rest when you have pain, it is more likely that the pain will become a more serious injury.
It is always better to take a day or two off when you first start feeling pain, rather than waiting until the pain gets so bad that you have to take weeks or months off. You should take a break from training for a few days or weeks, and only start again when you can run without pain.
Compression
An additional method of managing pain and potentially reducing swelling is to apply pressure to the area. If your ankle is swollen or irritated after a run, try compressing it. There are several types of compression devices that can help reduce pain and support the ankle, including socks, sleeves, and wraps.
Stretching
Stretching can sometimes help relieve ankle pain that is caused by running. If the pain is coming from a muscle, ligament, or tendon that is attached to the ankle, stretching the surrounding muscles may help to relieve the pressure on the ankle.
One way to potentially relieve shin splints pain is to stretch other areas of the leg, like the calves, feet, quads, and hamstrings.
Other Possible Treatment Options
Given that there is so little research on posterior tibial tendon dysfunction, there is not much information available on additional treatments. Icing your calf muscles after doing your rehab exercises is strongly recommended by runners and in the scientific literature. Foam rolling your calf muscles should help too, since loosening your calves up will reduce stress on your posterior tibial tendon.
If you’re not seeing improvements with general exercises, you may need to consult a physical therapist. They can help identify if you have any other strength or flexibility deficits that could be contributing to your posterior tibial tendon dysfunction.
What’s the bottom line?
If you haven’t seen an improvement in your condition after several months of conservative treatment, you should talk to a trusted podiatrist or orthopedist about the possibility of surgery. experiencing a damaged or ruptured posterior tibial tendon, you should see a doctor with a lot of experience to get the best chance of a successful repair.
Conservative Treatment Options
There are some methods that you can do yourself at home that are not very expensive and are quite easy.
- Wear supportive shoes and orthotics all the time, even when you’re just walking around the house. Talk with your doctor or podiatrist about whether you can use a rigid over-the-counter orthotic or if you need a custom-made orthotic.
- Calf stretching, 3×30 seconds, both with a straight knee and bent knee, on both legs, twice per day. Use an incline board if you have one.
- Seated sole to sole exercise, once per day. Start with 4 sets of 25 repeats every day and build up to 12 sets of 25 after two weeks. Thereafter, begin combining sets until you can do 300 repeats continuously without a break.
- Theraband exercises, once per day (except 4).For the first three exercises, progress to a stronger theraband once you can comfortably do all 200 repeats without any breaks.
- Dorsiflexion, 200 repeats. Use a towel to decrease friction under your foot.
- Inversion, 200 repeats. Use a towel to decrease friction under your foot and position the theraband at 45 degrees.
- Eversion, 200 repeats. Use a towel to decrease friction under your foot and position the theraband at 45 degrees.
- Inversion, 3 sets of 15 repeats with as much resistance as you can comfortably tolerate. Do this twice per day and increase resistance over time. Use a towel to decrease friction under your foot and position the theraband at 45 degrees.
- Functional exercises, done once per day. To be added once you have been doing steps 3 and 4 for at least three weeks.
- Single leg heel raise, building up gradually to 50 repeats
- Toe walking, starting at 8-10 yards and building up to 100 yards of continuous toe walking
- Balance board tapping: On a balance board, “tap” the board to the ground and return to a balanced position 20 times each for all five of the positions illustrated in the photo. Then repeat going the opposite direction for a total of two sets of 20 taps for each direction.
- Ice to control pain, especially after doing your rehab exercises. Try 10 minutes of ice massage with an ice cup, followed by a 10 minute rest, and finally another 10 minutes of icing. You can ice as often as every two hours.
Aggressive Treatment Options
Treatments that are more expensive and have less certain outcomes may still be helpful for people who haven’t responded to other treatments.
- Custom orthotics from a podiatrist or foot and ankle orthopedist. Although these can be expensive and not all insurance companies cover them, your doctor may recommend them to provide better support for your foot.
- See a physical therapist to get a personalized rehab program and discuss other non-invasive treatments.
- See a trusted orthopedist or podiatrist to discuss the possibility of surgery.
Cross Training While Injured And During Recovery
Aqua jogging is doing the same movement as running, but in deep water. Because you never touch the bottom of the pool, it is safe for those with injuries. According to my experience, aqua jogging should be avoided only when you have a hip flexor injury which can be made worse by the increased water resistance when you raise your leg. Aqua jogging is a good workout for runners because it helps them keep their muscles active and provides aerobic benefits. The same can’t be said for biking and swimming. Aqua jogging has the downside of requiring a pool that is deep enough to run in without touching the bottom. If you have access to a large pool, you should consider aqua jogging as your first form of cross training.
Medium Effort Workouts
Return To Running
If you have posterior tibial tendon dysfunction, it is important to take care of it properly to avoid permanent damage. When returning to running, be gradual.
No scientific research has offered any advice on return-to-running plans, but you should be very cautious, starting out with only small amounts of easy jogging and returning slowly to training, backing off if you have any pain. A physical therapist with experience in distance running can help you create a personalized plan if needed.
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