5 Common Causes of Ankle Pain When Running and How to Fix Them

If you're like most runners, you've probably had at least one experience where your ankle hurts when you run. It can be a frustrating and discouraging problem to deal with, but fortunately, there are ways to fix it.

In this blog post, we will discuss the five most common causes of ankle pain when running and how to fix them!

Cause #01: Improper Footwear

One of the most common causes of ankle pain when running is improper footwear. Wearing shoes that do not support your feet properly can increase the risk of injury, especially if you are a new or inexperienced runner. Inadequate cushioning on the soles of your shoes can also cause pain in your ankles and other areas of your feet. To avoid this, be sure to choose shoes that are specifically designed for running and that have good cushioning.

Cause #02: Tight Muscles

If your muscles are tight, it can put added stress on your ankles when you run. This can lead to pain and inflammation, and over time it can cause long-term damage. To help prevent this, be sure to stretch your muscles regularly. A good stretching routine should include stretches for the calves, hamstrings, and quadriceps muscles.

Cause #03: Poor Running Form

If you don't have good running form, it can put unnecessary stress on your ankles and other parts of the body. To help prevent this, be sure to practice good running form and don't overstride when you run. Also, make sure you're running on a flat surface so there's no incline or decline in the ground beneath your feet.

Cause #04: Overuse Injuries

If you're running too much or doing too many strenuous activities, it can lead to overuse injuries. This can cause inflammation in the ankle joint and other parts of the body. To help prevent this, be sure to pay attention to your training schedule and make sure you're not overdoing it. Also, be sure to include plenty of rest days in your training plan.

Cause #05: Weak Ankle Muscles

If your ankle muscles are weak, it can increase the risk of injury. To help prevent this problem, be sure to do exercises that target these muscles. Some good examples include calf raises, squats, and lunges.

7 Tips for How to Treat and Prevent Ankle Pain When Running

If your ankle muscles are weak, it can increase the risk of injury. To help prevent this problem, be sure to do exercises that target these muscles. Some good examples include calf raises, squats, and lunges.

Tip #01: See a Doctor or Physical Therapist

If you're experiencing ankle pain when running, it's best to see a doctor or physical therapist for an evaluation. They will be able to determine the cause of your pain and come up with a treatment plan that is right for you.

Tip #02: Rest and Recovery

Resting your ankle will give it time to heal and can help prevent further injury. Be sure to take a few days off from running if your ankle is hurting. Additionally, ice the area for 15 minutes every hour on the first day and then decrease it to three times per day as needed.

Tip #03: Try Nonsteroidal Anti-Inflammatory Drugs (NSAIDs)

Nonsteroidal anti-inflammatory drugs like ibuprofen or naproxen can help reduce inflammation and pain. They can be taken before or after running, as needed.

Tip #04: Stretch Your Muscles Regularly

Stretching your muscles regularly can help keep them loose and flexible. This can help you avoid injury. Be sure to include a good stretching routine into your training plan.

Tip #05: Try Stretching Ankle Muscles with Yoga

Yoga can be a great way to stretch your ankle muscles. It can also help improve balance and reduce stress, which may prevent injuries from occurring in the future.

Tip #06: Wear Shoes with Good Cushioning

If you're experiencing ankle pain when running, wearing shoes with good cushioning can help. This will provide support to your ankles and reduce the risk of injury. Be sure to choose shoes that are specifically designed for running and have good cushioning, such as running shoes.

Tip #07: Try Using an Ankle Brace or Support

An ankle brace or support can help stabilize your ankles and prevent them from rolling over when you're running. Wearing one may also help reduce pain and inflammation in the area, which will allow you to continue running.

If you're experiencing ankle pain when running, be sure to try these tips to help treat and prevent the problem. If the pain persists, be sure to see a doctor or physical therapist as soon as possible so they can determine the cause of your pain and come up with a treatment plan.

Dr. Benjamin Wallace

Dr. Benjamin Wallace is a podiatry specialist with over two decades of experience in treating issues of the foot, ankle, and lower leg. Record of successful treatments, from managing arthritic conditions and healing diabetic foot disorders to addressing foot deformities and sports-related injuries.