At first, it seems straightforward: whether taking time off running or simply getting started for the first time, your motivation and intentions may be strong; but before long you start experiencing pain in your ankles.
Running repeatedly places strain on your ankle joints. If there’s weakness anywhere else in the kinetic chain, the ankles will overcompensate.
Poor Running Form
Poor running form is one of the primary sources of discomfort when running, yet this problem is usually rectifiable with just a few minor adjustments to your technique. First step should be getting a gait analysis performed; this will identify any imbalances which might be leading to ankle issues and could potentially require adjustment; many running shoe stores now provide this service free of charge.
Running can put undue strain on both ankles and the rest of your body. Each time a foot strikes the ground can place immense stress on ankles. Landing incorrectly or using your arms too frequently may put additional pressure on feet and ankles, making running even harder than before. Strengthening muscles in legs, hips and core may help alleviate some stress on ankles.
Amateur runners frequently struggle with proper running form. This can be due to improper training methods or simply failing to rest enough between runs, trying too hard or increasing mileage too quickly – potentially leading to injuries due to overstretch of muscles or overexertion on joints.
Overstriding is a mistake many runners make, which occurs when you land with either your heel or ball of foot before toes – this puts undue stress on ankles, particularly if wearing shoes without sufficient stability features.
Failure to engage your glutes can result in poor posture and an slouchy upper back, hip instability and increased knee overpronation which puts unnecessary stress on ankles.
One simple solution is to train yourself to run more on the balls of your feet. This will improve balance and alleviate strain on ankles and other parts of the body. Although it may take some getting used to, running this way could save injuries while making running enjoyable again.
Overuse Injuries
Overuse injuries are more prevalent among athletes and people who lead active lives, but can happen to anyone at any time. Any exercise requiring repetition may lead to an overuse injury in muscles, joints or ligaments – when this happens the tissues begin to degrade and break down over time and it may be hard to recognize at first.
Ankle injuries are a frequent problem among runners and can range from mild discomfort to sharp pain that hinders mobility. Most often these injuries result from overdoing it or overtraining; having a schedule with both hard and easy workouts as well as mixing up activities will help avoid overuse injuries.
Warming up before starting any workout is also key, and should consist of either a light jog or walk to allow your muscles to stretch and get ready. Doing this will reduce muscle strain during exercise sessions.
Strength and flexibility exercises can help strengthen ankle-related muscles, making them less vulnerable to injuries. Stretching and icing post-run can also help decrease any swelling and inflammation caused by exercise.
Ankles are complex joints and should be protected to avoid injuries or irritation, particularly if running improper form or on uneven terrain. Shoes designed specifically to provide cushioning, stability and support to help protect ankles are essential in protecting these delicate parts of our bodies during running activities.
If the pain does not go away with rest, ice, and stretching then it would likely be best to seek medical advice and stop running immediately. A physiotherapist can assess the severity of your ankle injury and suggest appropriate treatments; if it hasn’t healed in 2-3 weeks it may be necessary to visit an orthopaedic surgeon who may discuss more aggressive solutions such as corticosteroid injections or surgery as treatment options.
Uneven Surfaces
Uneven surfaces can be one of the primary sources of ankle pain when running, whether they be gravel tracks, rocky terrain or old sidewalks. Uneven surfaces create off-center forces on feet and ankles which may result in injury; the muscles supporting ankle and foot have to work harder adapt to these shifting surface conditions which places undue strain on these muscle. These varied forces and pressures increase risk for instability within ankle joint leading to ankle sprains or other forms of injury.
Professional and recreational runners alike should avoid running on uneven surfaces whenever possible, and when forced to do so should make sure their footwear provides ample cushioning and sole padding. A podiatrist may assess your feet to identify which types of shoes will best fit both your feet and running style.
Construction workers, highway maintenance personnel, landscapers and postal service employees who frequently perform outdoor activities on uneven surfaces – such as construction workers, highway maintenance personnel, landscapers or postal service employees – must take proactive measures to ensure their walking surfaces are safe for use. Experts suggest that even minor variations of surface such as quarter-inch in thickness of walking path can cause trips and falls.
Innovation has led to the creation of balance tools with uneven surfaces that simulate what people experience daily, like hills, rocky trails and old sidewalks. Tools like CobbleFoam board/s provide realistic uneven surfaces for people to safely exercise on, over or across. Studies have proven their efficacy at improving stability while simultaneously activating deep intrinsic stabilizing systems of ankle-foot-knee complex.
Poor Shoes
Even the best running shoes can cause ankle pain if they become worn-out, poorly fitting or create too much extra bounce when running. When running naturally creates a bouncing motion from knees and ankles as they shift heel-to-toe for forward momentum; too much extra bounciness from shoes may throw off this natural movement, forcing ligaments and tendons to work harder than necessary to propel forward progress.
