Do you have ankle pain after running? This is a common and annoying complaint among runners. Ankle pain can be a precursor to worse symptoms. In this blog, we will tell you more about the causes of ankle pain after running and what you can do about it. Feel free to read on.
The causes of ankle pain after running
Ankle pain after running can have several causes. We explain the most common causes below:
Overuse
The most common cause of ankle pain after running is overuse. If you don't take enough time to recover after a running workout or if you run many kilometres too fast, your ankle can become susceptible to an injury. The symptoms of an overuse related ankle injury are inflammation, swelling, redness, bruising and reduced mobility.
Flat feet
Flat feet can be another cause of ankle pain after running. If you have flat feet, the arch of the foot collapses and this causes the ankles to roll inwards. This is known as overpronation. Running with flat feet can cause instability of the ankle. Over time, overpronation can lead to chronic ankle instability. This increases the risk of ankle injuries and ankle pain.
Wrong technique
Pain in the ankle during and after running can also be caused by poor technique. If you take too big steps, you can get ankle pain from repeatedly stretching too much. Also, if the ankle muscles are weak or unbalanced, this can cause incorrect technique.
Preventing ankle pain after running
There are several things you can do to prevent ankle pain after running. However, it is important to identify the cause. Are you suffering from your ankle due to overuse? Then the following tips can help:
- Build up running slowly. This will give your body a chance to adjust.
- Take a rest day after each running session.
- Apply the R.I.C.E method: this stands for rest, ice, compression and lift your legs for a while.
- You can wear compression socks or compression stockings to promote blood flow to the ankle. This can help reduce pain and swelling.
If you suffer from flat feet, we recommend buying special running shoes designed for overpronation. Alternatively, however, you can wear flat-foot insoles for this purpose.
Finally, you can address incorrect technique by getting started with cross-training, such as strength training or yoga. This way, you can improve ankle strength and mobility. This will ensure stronger ankles and better balance. Finally, we recommend wearing ankle support. These provide support to the ankle joint and help reduce symptoms.
