Running is an excellent exercise to clear the mind, keep in shape, and bond with friends. Most runners want to get the most out of each mile and place high demands on their feet and ankles. It’s not until they suffer from pain or injuries that they start to give these parts the attention they are due.
Caring for your ankles
The feet absorb tremendous force and impact whenever we walk, and more so whenever we run. During running, the average person lands on each foot with a force greater than three times their body weight. It’s not surprising that the feet and ankles are among the most frequently injured body parts.
Ankle pain can literally stop you in your tracks and prevent you from performing at your best. But beyond that, it can cause persistent pain and discomfort that interferes with your daily life. In some cases, it may not be a niggling issue but a sign of a more severe injury.
If you want to keep clocking those miles, you must stay on top of your ankle’s health. If you stick to the plan, your feet will thank you, and you’ll be able to perform better like the fine-tuned running machine that you are. Here’s the lowdown on what causes ankle pain and what you can do to relieve it.
Causes of ankle pain for runners
- Bad shoes. The shoes are old, non-supportive, non-fitting, or unsuitable for running. They can increase your chances of falling and twisting your ankle. Non-supportive shoes make your ankle turn inward, throwing off weight distribution and causing ankle pain.
- Previous injuries. Runners who’ve had ankle injuries in the past that have not been rehabbed 100% are prone to further injuries.
- When a runner increases their mileage too quickly or doesn’t take sufficient time to recover between workouts can become susceptible to an overuse injury.
- Not stretching and warming up. Warming up is essential to prevent ankle sprains. Since the ankle is a hinged joint, stretching and exercising can improve its movement capabilities.
- Flat-footedness. Flatfeet cause ankle instability since it alters the legs’ alignment. It can also cause over-pronation, wherein the ankles roll inward while walking or running.
- Poor technique. Poor running form and technique can cause ankle pain due to over-flexing. It can also make ankle muscles weak and imbalanced.
Ankle pain relief
Most athletes know and stand by the tried-and-true RICE recovery strategy to relieve pain, reduce swelling, and speed healing. Here’s the breakdown of the RICE method.
- Rest. Stop running until the pain is completely gone, and don’t put weight on the ankle for 48 to 72 hours.
- Ice and cold therapy. Ice the affected ankle with an ice pack for 20 minutes, 4-8 times a day for the first 48 hours or until swelling improves.
- Compress. Use a compression sleeve or elastic bandage to wrap the affected ankle to stabilize it and control swelling.
- Elevate. Keep the ankle raised above heart level when sitting or lying down to help reduce swelling and prevent fluid buildup.
Other ankle pain relief methods
- NSAIDs: Over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) are great for relieving ankle pain.
- Wearing the right shoes: Well-fitting shoes appropriate to the running substrate, your running style, foot type, etc.
- Muscle stretching and conditioning. Do toe writing and toe spread exercises to strengthen the muscles and tendons in your feet.
- Exercises for your ankles. Mix up different exercises for strengthening, flexibility, and balance to work your muscles and improve your range of motion.
Conclusion
Ankle pain while running can be frustrating and painful, much like plantar fasciitis. If your pain persists after the relief measures, consider consulting a physiotherapist for a solution for ankle pain.
We have everything you need, from pain-relieving products to treatment options to eliminate your different body aches like heel pain, knee pain, and other ailments like frozen shoulder, back pain, and cervical headaches. Call us for an appointment or send your queries to: info@physioasia.com. We look forward to helping you find relief from your pain and getting you back to doing what you love.
