7 common causes of ankle pain after running and how you can prevent it

Ankle pain after running, particularly from ankle sprains, is common. While this may not sound too serious, 70% of people with an ankle sprain continue to have ankle issues, and 80% sprain their ankle again. This statistic underscores the importance of alleviating ankle pain before it gets worse. Additionally, a sprain is just one potential cause of ankle pain as well as poor footwear, tendinitis and overuse.

Fortunately, physical therapy can ease ankle pain after running by addressing its underlying cause. A physical therapist can personalize a treatment that helps strengthen your ankle, improve mobility and reduce pain. 

In this post, we explore seven common causes of ankle pain after running and how you can prevent it.

Treatments for ankle pain after running

Generally, ankle pain after running can improve with home care, medication and physical therapy. However, if your pain is severe and does not improve with these treatments, you should see a doctor. 

Here are some treatments that may help ease ankle pain after running:

1. Home care

RICE is a common method taken immediately after a mild to moderate injury to reduce swelling and pain. This treatment stands for rest, ice, compression and elevation, which includes the following tips:

• Rest — Avoid physical activity, so you can give your ankle a chance to rest and heal without causing further damage.

• Ice — Apply an ice pack or cold compress to reduce swelling, inflammation and pain.

• Compression — Wrap the ankle with a bandage to help manage swelling.

• Elevation — Raise your ankle above your heart, elevating it with pillows to help decrease swelling. 

2. Pain relievers

Medications can help alleviate pain and reduce inflammation. However, if you want to take a pain reliever, it’s best to consult your doctor to ensure you’re taking safe and effective medication. Over-the-counter medications like ibuprofen, naproxen and acetaminophen can help reduce your inflammation and pain. However, your doctor may choose to give you a steroid injection or prescription to help ease your ankle pain. 

3. Physical therapy

Physical therapy treats the underlying cause of your ankle pain as a physical therapist guides you through exercises. Depending on the cause of your pain, you may perform stretching, strengthening, range of motion exercises or a combination to reduce pain and improve mobility.

4. Orthotics and bracing

Orthotics are shoe inserts designed to support your ankle and foot, reducing stress in these areas. Wearing an ankle brace can also provide support, ease strain and help prevent further damage. 

Common causes of ankle pain after running

Usually an injury is the culprit of ankle pain, but sometimes ankle pain can occur without an obvious injury. Here are seven common causes of ankle pain after running:

1. Overuse

Repetitive movements, like running, can lead to inflammation and pain over time. Running too much without resting can worsen pain, and when left untreated, overusing the ankle could cause more serious conditions.

2. Footwear

Worn-out footwear may lack the proper arch support your ankle needs, which may increase your risk of experiencing ankle pain after running.

3. Uneven surfaces

Uneven surfaces can cause you to unevenly distribute your force of impact as your feet land, which can contribute to ankle pain. 

4. Ankle sprains or strains

Ankle strains are injuries to the muscles, and ankle sprains are injuries to the ligaments. They can occur after running if your ankle stretches outside of its normal range of motion, which can cause pain.

5. Achilles tendinitis

Achilles tendinitis is a condition in which the Achilles tendon, connecting the calf muscles to the heel bone, becomes inflamed. Overuse, repetitive movements and poor footwear can cause this condition.

6. Stress fractures

Stress fractures are tiny cracks in the bones that can come from overusing the ankle and engaging in repetitive motions like running, causing ankle pain. 

7. Poor running form

Improper running form includes overstriding and misaligning your posture as you run, which can strain your ankles, cause imbalance and lead to an injury.

How to prevent ankle pain after running

The following strategies can help you prevent ankle pain after running:

1. Perform strengthening exercises

Strengthening the muscles around your ankles can help improve your balance, reducing your risk of injury. Ankle circles and calf raises are physical therapy exercises that can help you build strength in your ankles.

2. Wear proper footwear

Running with shoes that fit properly supports and cushions your ankles and feet, helping you distribute weight evenly and reduce strain on your joints. Old, worn-out shoes may not provide you with the support your ankles need and can increase your risk of injury.

3. Engage in gradual training

Gradual training helps your body adjust as you boost the intensity or the duration of your exercise. Sudden increases in physical activity or intensity can strain your ankles, potentially causing ankle pain.

4. Warm up and cool down

Warming up and cooling down helps your body ease into and out of exercise. Warm-ups increase blood flow, loosen joints and prepare muscles for exercise, reducing the risk of sprains. At the end of your workout, a cooldown gradually takes the body into a resting state, improving flexibility and reducing the risk of injury.

Get help relieving your ankle pain at KC Rehab

If you’re a runner who hasn’t experienced ankle pain, you can run with these great tips to help prevent it. However, if you’re dealing with ankle pain after running, don’t get discouraged. You can explore many expert strategies to alleviate your pain, so you can move and feel better again.

At KC Rehab, our team can identify the likely underlying cause of your ankle pain and develop a custom plan that’s right for you. Whether you have pain from a tendinitis or simply overusing your ankle, we’ll provide the expert guidance you need as you recover.

Contact our team today for more information or to schedule an initial appointment.