Running is one of the most popular forms of exercise since it releases endorphins, burns calories, and helps increase cardiovascular endurance. However, it often comes with several challenges related to possible injuries such as ankle pain, which can be frustrating and lead to a reduction or complete stoppage of one’s whole exercise routine. So why do your ankles hurt when you run? Here are expert opinions and real-world experiences to answer this question and find solutions to ensure you can exercise effectively without pain.
What causes ankle pain while running?
There are several reasons why a runner’s ankles might hurt during or after running. While it’s common for runners to experience ankle pain at some point, it’s crucial to identify the cause and take the necessary steps to prevent and treat it.
1. Poor running shoes or worn-out soles
Your running shoes play a significant role in your running experience, and not having the right ones or having shoes with worn-out soles can lead to injuries like ankle pain. If your shoes lack enough cushioning or support, running can put additional stress on your ankles and cause pain. “If the shoes are not fitting correctly, this can cause all sorts of injuries, including ankle pain,” says Dr. Luga Podesta, M.D., sports medicine specialist, and clinical professor of medicine at Weill Cornell Medical College.
2. Improper running techniques
Another possible cause of ankle pain while running is poor running techniques. Landing hard on your feet and heels instead of the balls of your feet can not only lead to ankle pain, but it also puts more stress on your joints and increases the risk of other running injuries. “For most people, the ideal strike zone is on the mid-foot or forefoot. Landing on the heel with excessive joint excursion could increase impact forces on the shank,” says Dr. Gupta, M.D., a practicing sports medicine physician in the Mid-Atlantic region.
3. Weakness and muscle imbalances
Ankle pain can also result from an imbalance between the muscles surrounding the ankle joint, including calves, and the connective tissues. Muscle weakness and poor flexibility in the calf muscles and Achilles tendon often lead to improper foot alignment and foot strike during running, resulting in ankle pain. “Imbalances lead to overloading of specific tissues, and worsening of this imbalance with exercise can worsen the overloading and further injure the affected tissues,” explains Dr. Rachel Babek, DPM, a board-certified podiatrist based in New York City.
How can I prevent ankle pain when running?
Thankfully, several measures can prevent ankle pain during and after running, including
1. Invest in good running shoes
Having the right pair of shoes that fit correctly, provide adequate cushioning and support, and are specifically designed for running can reduce the risk of ankle pain. Consider visiting a specialized running store for assistance in finding the right shoes for your type of feet and gait.
2. Stretch before and after running
Taking the time to stretch your calf muscles, Achilles tendon, and ankles before and after running can help reduce the risk of ankle pain. Incorporate heel drops, ankle rotations, and calf stretches into your warm-up and cool-down routine to prevent muscle fatigue and soreness in your ankles.
3. Proper technique during running
Working with a running coach or physical therapist to develop proper running techniques such as landing on the mid-foot instead of the heel can help reduce ankle pain. Engaging your core and using your gluteal muscles to maintain proper alignment during running can reduce the risk of muscle imbalances and ankle pain.
4. Strengthen your ankle muscles
Performing exercises like ankle rolls, calf raises, and resistance band exercises can help strengthen your ankle muscles and improve flexibility, reducing the risk of ankle pain.
When should I see a doctor for ankle pain while running?
While minor ankle pain can go away with rest and home remedies, it’s essential to seek medical attention if the pain persists or becomes severe. Here are some signs that indicate the need to see your doctor.
1. Swelling and inflammation
If your ankle is swollen or feels warm to the touch, it might be a sign of inflammation and require medical attention. “If there is swelling, bruising, inability to bear weight, or a feeling that the joint is not stable, then evaluation is necessary to rule out structural damage or injuries that require more aggressive care,” advises Dr. Podesta.
2. Chronic or recurring pain
If the ankle pain becomes chronic or happens frequently, it could be a sign of a more severe underlying problem. Visiting a doctor to make a precise diagnosis and treat the cause can prevent more severe injuries and long-term complications.
3. Tingling and numbness
Experiencing tingling, numbness, and a kind of electrical sensation that originates from your ankle is not normal and might indicate nerve damage. It’s essential to see your doctor to rule out potential nerve damage and manage the underlying issue.
Conclusion
Ankle pain is a common complaint among runners, but it doesn’t have to derail your fitness goals. Identifying the cause, taking preventive measures, and visiting a doctor when necessary can help reduce the risk of injury and overcome ankle pain. Implementing the preventive measures highlighted, including wearing proper shoes, strengthening your ankle muscles, and using correct running techniques, can reduce the risk of ankle pain and keep you running happily and healthily.
References
- Paliwal R, Sharma P. sports injuries and musculoskeletal problems. Indian J Pediatr. 2016;83(5):426-431
- Valovich McLeod, T. C., Decoster, L. C., Loudon, J. K., Micheli, L. J., Parker, J. T., Sandrey, M. A., & White, C. (2014). National athletic trainers’ association position statement: Prevention of pediatric overuse injuries. Journal of athletic training, 49(2), 204–220. doi.org/10.4085/1062-6050-48.4.03
- Poorly fitting shoes: A major contributor to foot problems in people with rheumatoid arthritis. Rheumatology (Oxford). 2012;51(4):670-3.