Ankle
pain after running has many possible causes. In fact, some causes of ankle pain
that occurs after running you’ll probably be surprised at.
Let’s
look at several causes of ankle pain after running or jogging, according to
Juliet Deane, Elitefts staff member, Elitefts-sponsored figure athlete,
personal trainer (NSCA) and co-owner of The Training Studio, NJ.
“Continuing to wear worn-out, unsupportive
sneakers,” is one such cause of ankle discomfort that not only can occur after
running, but during the exercise. “New sneaks are an investment in your health
just like your gym membership or fitness coach,” says Deane. “Taking care of your body means taking care
of your feet, so don’t skimp on quality footwear.”
The next cause of ankle discomfort following a
training session: “Having tight muscles in your feet: Try using a tennis or lacrosse ball to
massage your feet before and after you run; makes a huge difference,” says
Deane.
“Stability starts in your foot, and if the
muscles are tight and inflexible, your ankles might be the first to feel it,
while also putting them at risk for injury.
While you run and exercise, your foot grips the floor for stability just
like your fingers would if you were walking on your hands. Massaging those muscles will not only bring
some relief to your feet and ankles, but also prevent pulls and strains in your
ankles and calves.”
Another cause of ankle pain after some running
may be simply due to lack of structured motion in the foot. You may think
you’re getting plenty of this when jogging all over the place, but jogging or
running takes place in a linear path.
Deane recommends “basic ankle mobility warm-ups
as simple as circles in both directions.
Try 2-3 sets of 20 in each direction, finish on one side and then go to
the other and repeat for 1-2 more sets.
"You could also trace the alphabet with your toes in the air. Try two times through each foot and feel free
to switch from print to cursive to switch things up.”
When running causes discomfort, this may also
signal a past, unresolved injury to the foot, such as an ankle sprain that you
thought had resolved.
Sure, everything feels fine when you’re on the
job, for instance, but once the feet get pounding on the pavement or treadmill,
the hurt sets in from a not fully healed sprained ankle or strained tendon from the
past.
“Excessive training such as running long
distances without rest, places repeated stress on the foot and ankle. The result can be stress fractures and
muscle/tendon strains," says Deane.
“You might be toughing it out, but chronic
ankle pain flared up after running might be a sign that you need to go get
checked out, and at the very least add some lower impact variety into your
training such as high intensity airdyne bike sprints, conditioning ropes and
kettlebells.”
If home remedies aren’t doing the trick, make
an appointment with a foot doctor (podiatrist), or at least, an orthopedic or
sports medicine physician.
Don’t delay if the discomfort in your ankle
doesn’t seem to be diminishing once you’ve begun taking corrective measures
such as new footwear, arch supports, jogging on softer terrain, stretching,
cross-training, etc.
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