Why Do My Ankles Hurt When I Run? Guide To Ankle Pain From Running
The average runner takes more than 1700 steps every mile, which places a large amount of impact on the legs, feet and ankles. Because of this, it is no surprise that many runners endure injuries, soreness, and discomfort from running.
One of the most common injuries runners endure is in the ankle. So, it is not surprising many runners ask themselves – why do my ankles hurt when I run?
This article will help answer that question today.
Many of us have asked ourselves, why do my ankles hurt when I run?
Let’s help you answer that question today because running shouldn’t and doesn’t need to hurt.
In this article, we help explain 6 of the most common causes of why your ankles hurt when you run and how you can treat them, which will help you get back to running pain-free.
7 Causes to Answer – Why Do My Ankles Hurt When I Run?
There can be many causes of why your ankles may hurt when you run. However, in this article, we will focus on the 7 main culprits and how to treat each of these issues.
– Ankle Sprains
– Ankle Strains
– Ankle Tendonitis
– Ankle Stress Fracture
– Ankle Bursitis
– Sinus Tarsi Syndrome
– Ankle Arthritis
An ankle sprain is an injury to the ligaments in your ankle. Ligaments are tissues that connect bones. Ankle sprains happen when you twist or awkwardly turn your ankle, causing the ligaments to stretch or tear.
Most ankle sprains happen when you land on your foot after jumping or falling, or when you roll your ankle on an uneven surface. Ankle sprains can also occur during sports or other physical activities.
If you have a mild ankle sprain, you may only experience some pain and swelling. More severe ankle sprains can cause the ligaments to rupture (tear), which can lead to instability in the joint and long-term problems.
Treatment for an ankle sprain includes rest, ice, compression, and elevation (RICE). You may also need to wear a splint or brace to stabilize the joint. In some cases, surgery may be necessary to repair the ligaments.
Recovery from an ankle sprain can take several weeks. It is important to follow your doctor’s instructions and not return to activity too soon, as this can increase your risk of developing long-term problems. After you have fully recovered, you may need to do some physical therapy or other exercises to help prevent another ankle sprain from happening in the future.
A strain is an injury to a muscle or band of tissue that connects the muscle to the bone. The ankle is a common site for strains, especially among athletes who participate in high-impact activities such as running.
Ankle strains can range from mild to severe, depending on the extent of the damage. A mild ankle strain may only cause slight discomfort, while a more severe strain can result in significant pain and swelling.
Most ankle strains occur when the foot suddenly turns inward or outward, causing the muscle and tissue to stretch beyond their limits. This type of movement is often associated with running on uneven surfaces.
If you think you may have strained your ankle, it’s important to seek medical attention. A doctor can properly diagnose the injury and recommend the best treatment plan. Depending on the severity of the strain, treatment may involve rest, ice, compression, elevation, and physical therapy. Surgery is rarely necessary.
With proper care, most people with an ankle strain can expect a full recovery within 2 weeks for a minor strain and from 6-12 weeks for a severe strain. However, repeated strains or severe strains may lead to chronic pain and instability in the joint. If you experience persistent pain or swelling after this type of ankle injury, be sure to follow up with your doctor.
Once the injury has fully healed you may need to continue a rehabilitation plan to strengthen the surrounding muscles.
Running is a high-impact activity that can put a lot of strain on your ankles and feet. If you don’t take the proper precautions, you may end up with a condition called ankle tendonitis. So, what is ankle tendonitis?
Ankle tendonitis is an inflammation of the tendons around the ankle joint. This condition is often caused by repetitive stress from activities like running. Symptoms of ankle tendonitis include pain and swelling around the ankle joint. If left untreated, this condition can lead to more serious problems like Achilles tendonitis or even rupture of the Achilles tendon.
If you think you may have ankle tendonitis, it’s important to see a doctor or certified sports medicine specialist for diagnosis and treatment. Treatment options for ankle tendonitis include rest, ice, and physical therapy. In some cases, surgery may be necessary to repair the damaged tendons.
With proper treatment, most people with ankle tendonitis can make a full recovery and return to their previous level of activity. However, if this condition is not properly treated, it can lead to long-term problems. Therefore, it’s important to see a doctor as soon as you think you may have this condition. Early diagnosis and treatment are the keys to a successful outcome.
Ankle Stress Fracture
A stress fracture is a tiny crack in the bone. Stress fractures most commonly occur in the weight-bearing bones of the lower leg and foot, such as the tibia (shinbone) and metatarsals (foot bones). However, since running causes a repetitive impact on bones, it can also lead to a stress fracture in the ankle.
Ankle stress fractures are less common than stress fractures in other parts of the body, but they can be just as painful. If you have pain in your ankle that gets worse with activity, it could be a sign of a stress fracture. To find out if you have a stress fracture you may need to have an x-ray done to see if there is a crack in the bone.
Signs and Symptoms of Ankle Stress Fracture:
-Pain in the ankle that gets worse with activity
-Swelling in the ankle
-Tenderness to touch in the ankle
-Stiffness or loss of range of motion in the ankle
If you experience any of these symptoms, it’s important to see a doctor. Only a doctor can diagnose a stress fracture and prescribe the proper treatment.
Treating a stress fracture requires rest and may involve wearing a moon boot or cast. If you think you have a stress fracture, it’s important to see a doctor so that you can get the proper treatment. Running with a stress fracture can make the injury worse and delay healing.
If you’re a runner, it’s important to be aware of the signs and symptoms of stress fractures. Knowing what to look for can help you get the treatment you need and get back on the road to recovery.
The first line of treatment for a stress fracture is rest. This means stopping all activities that cause pain in the affected area. Running, jumping, and other high-impact activities can make the injury worse and delay healing. You may need to take several months off from running to allow the fracture to heal.
Your doctor may also recommend wearing a moon boot or cast to immobilize the ankle and give it time to heal. In some cases, surgery may be necessary to repair the fracture.
After you’ve been treated for a stress fracture, it’s important to take things slowly as you get back into running. Start with short runs and gradually increase your mileage as your ankle heals. If you experience any pain, swelling, or other symptoms, stop running and see your doctor.
It may take several months for a stress fracture to fully heal. But with proper treatment and rehabilitation, you’ll eventually be able to return to your normal running schedule.
Ankle bursitis is a condition that results when the small, fluid-filled sacs (bursae) that cushion the bones and tendons in the ankle become inflamed. Ankle bursitis can be caused by repetitive motions (such as Running) or direct trauma to the area.
– Overuse or strain on the ankle from repetitive running
– Running uphill without proper stretching or training
– Poorly fitted running shoes
– Previous injuries
– Ankle arthritis
– Infection or septic bursitis
– Rheumatoid arthritis
Symptoms of ankle bursitis include pain and swelling around the ankle joint. Treatment typically involves rest, ice, and over-the-counter pain medications. In some cases, cortisone injections may be necessary. Surgery is very rarely needed.
If you suspect that you may have ankle bursitis, it is important to see a doctor so that the condition can be properly diagnosed and treated. untreated ankle bursitis can lead to joint damage and deformity.
With proper treatment, however, most people make a full recovery.
Continue to follow your doctor’s instructions and rest your ankle as much as possible while it heals. You may need to wear a walking boot or brace to immobilize the ankle and allow the bursa to heal. Physical therapy may also be recommended. After bursitis has been resolved, you can begin slowly adding running back into your exercise routine.
Start with short distances and gradually build up to longer runs. Be sure to warm up properly before running and stretch afterward. Wearing proper shoes is also important.
Sinus Tarsi Syndrome
Sinus tarsi syndrome is a condition that can cause pain in the foot and ankle. It is often seen in runners, but can also occur in people who do not run. The pain is caused by inflammation of the sinus tarsi, a small space in the ankle that contains tendons and ligaments.
Sinus tarsi syndrome is treated with rest, ice, and anti-inflammatory medication, and in worst cases surgery.
Symptoms of sinus tarsi syndrome include:
– Pain in the front and outside of the ankle, which is worsened by activity
– Swelling and tenderness at the Sinus Tarsi
– Difficulty when walking on uneven surfaces
– Instability of the ankle
Sinus tarsi syndrome is treated with Ice, balance training, taping or bracing, and strengthening exercises. For some athletes, anti-inflammatory medication can be helpful to reduce inflammation. Recovery can take anywhere from 2 weeks through to 4 to 6 weeks. If you require surgery, you would need to wait at least 2-6 weeks to begin light running.
Ankle arthritis is a condition that causes inflammation and pain in the ankle joint. It can make it difficult to walk or even stand. Running can be especially painful for people with ankle arthritis.
There are several different types of ankle arthritis, but the most common is osteoarthritis. This type of arthritis occurs when the cartilage that cushions the bones in the ankle joint breaks down. This can happen due to age, injury, or overuse of the joint.
Symptoms of ankle arthritis include:
– A dull aching pain
– Stiffness in the ankle joint
– Limited range of motion in the ankle joint
If you think you might have ankle arthritis, it’s important to see a doctor. They can diagnose the condition and recommend treatment options. Treatment for ankle arthritis often includes pain relief medication, physical therapy, and, in some cases, surgery.
Running can be difficult for people with ankle arthritis, but there are ways to make it less painful. For example, you can try running on softer surfaces or using a brace or other support. If you have ankle arthritis and want to keep running, talk to your doctor about how to best manage your condition.
When Should You See A Doctor Or Physio About Your Ankle Pain?
If you are constantly asking yourself, why do my ankles hurt when I run? You should either talk to a doctor or physiotherapist if:
– If pain is lasting more than three days
– Running is unbearable
– Can’t walk
– The pain keeps coming back
– Keep experiencing the same injury
In general, if you have any type of discount for more than a few days, it is better to see a doctor or a physiotherapist, to see what the cause of the ankle pain is, and what treatment is needed. By doing so, you will be able to get back to training much quicker.
Tips For Ankle Injury Prevention
Luckily there are some preventions you can take to prevent ankle injuries if you are a runner. Now that we have answered ‘why do my ankles hurt when I run?’ Here are some tips to help prevent the risk of ankle injuries when running.
Now that we’ve answered the question of ‘why do my ankles hurt when I run?’, here are some general tips to help minimize your risk:
– Don’t increase intensity or mileage too quickly
– Wear properly fitted running shoes
– Get your running style analysed
– Warm up and stretch before running
– Strengthen lower leg and foot muscles
– Strengthen your glute and hip muscles
– If you are susceptible to ankle injuries, stay off uneven ground
– Let injuries heal before starting running again
Most ankle injuries are caused by muscles, bones, and tendons not being properly prepared for running and imbalances. Some runners that over pronate are more susceptible to ankle injuries, so it is important to have the right model of running shoe and in some cases innersoles.