Why Do Your Ankles Hurt When You Run? 5 Common Causes and How to Fix Them

Running is a popular form of exercise that offers numerous health benefits, but for many individuals, it can also bring about ankle pain. Ankle pain while running can be a frustrating and debilitating issue, hindering both professional athletes and recreational runners alike. Understanding the causes behind this discomfort is crucial in order to find effective solutions and prevent further injuries. In this article, we will explore the five possible causes of ankle pain when running and provide simple fixes to alleviate and prevent this discomfort.

Cause 1: Overuse and Excessive Strain on Ankle Joints

One of the primary reasons why your ankles may hurt when running is overuse and excessive strain on the ankle joints. Running places repetitive impact and stress on your ankles, especially if you engage in long-distance running or intense training sessions without proper rest periods. This continual strain and overuse can lead to inflammation, tendonitis, and even stress fractures.

To address this issue, it is crucial to implement proper training techniques and gradually increase your mileage or intensity. Additionally, incorporating rest days into your training regimen can provide the necessary time for your ankles to recover and reduce the risk of developing pain.

Here are some simple fixes to help alleviate and prevent ankle pain caused by overuse and excessive strain:

1. Gradually increase your running mileage and intensity to allow your ankles to adapt and strengthen over time.
2. Incorporate cross-training activities such as swimming or cycling to reduce the repetitive impact on your ankles.
3. Warm up properly before running by performing dynamic stretches and exercises that target the ankle joint and surrounding muscles.
4. Consider using compression socks or ankle braces to provide additional support and stability to your ankles.
5. Include strength training exercises for your ankles and lower legs to improve muscular endurance and reduce the risk of overuse injuries.

Cause 2: Improper Footwear and Inadequate Support

Wearing improper footwear or shoes that do not provide adequate support can also contribute to ankle pain while running. Running shoes play a vital role in absorbing shock, providing cushioning, and maintaining proper alignment during each stride. If your shoes lack proper support or are worn out, it can lead to excessive pronation (inward rolling of the foot), supination (outward rolling of the foot), and misalignment of the ankle joint.

To address this issue, it is crucial to invest in a pair of quality running shoes that are specifically designed for your foot type and running style. Visiting a specialized running store or consulting with a podiatrist can help you find the right footwear for your needs. Additionally, replacing your shoes regularly, typically every 300-500 miles, can ensure that they continue to provide adequate support and shock absorption.

Here are some simple fixes to help alleviate and prevent ankle pain caused by improper footwear and inadequate support:

1. Get a professional gait analysis to determine your foot type and running mechanics, allowing you to find shoes that provide the necessary support and stability.
2. Invest in quality running shoes that offer cushioning, arch support, and stability features based on your specific foot type.
3. Replace your running shoes regularly to ensure they maintain their supportive properties and cushioning.
4. Consider using orthotic inserts or custom insoles to provide additional support and stability to your feet and ankles.
5. Avoid running on uneven surfaces or trails with inadequate terrain to minimize the risk of ankle sprains or other injuries.

Cause 3: Weak Ankles and Poor Muscular Stability

Weak ankles and poor muscular stability can contribute to ankle pain while running. If the muscles surrounding your ankles are weak or imbalanced, they may be unable to provide proper support and stabilization, leading to increased stress on the ankle joints. This muscular weakness can be a result of lack of strength training, poor form, or previous injuries.

To address this issue, incorporating specific exercises to strengthen the ankle and lower leg muscles is crucial. Focus on exercises that target the calf, shin, and ankle stabilizers. Gradually increase the intensity and resistance of these exercises to improve muscular stability and reduce the risk of ankle pain.

Here are some simple fixes to help alleviate and prevent ankle pain caused by weak ankles and poor muscular stability:

1. Perform regular strength training exercises that target the ankle, calf, and shin muscles, such as calf raises, heel-to-toe walks, and ankle circles.
2. Incorporate balance and proprioception exercises, such as single-leg stands or wobble board exercises, to improve ankle stability.
3. Include ankle mobility exercises, such as ankle dorsiflexion and plantarflexion stretches, to improve flexibility and range of motion.
4. Engage in proper running form and technique, avoiding excessive pronation or supination that can place excessive strain on the ankles.
5. If necessary, consult with a physical therapist or sports medicine professional to develop a personalized strengthening program for your ankles.

Continue reading: Part 2