Ankle Pain in Runners: Causes, Prevention, and Treatment Strategies

Ankle pain is a common complaint among runners, often stemming from overuse, improper biomechanics, or injury. Whether you're a seasoned marathoner or a casual jogger, understanding the causes of ankle pain and implementing preventive measures is essential for maintaining a healthy running routine.

Causes of Ankle Pain in Runners:

Overuse Injuries: Repetitive stress on the ankle joint from running can lead to overuse injuries such as Achilles tendinitis, peroneal tendinitis, or tibial stress fractures. These injuries often result from increasing mileage too quickly, inadequate rest, or improper training techniques.

Ankle Sprains: Ankle sprains occur when the ligaments supporting the ankle joint are stretched or torn, typically due to a sudden twisting or rolling motion. Runners may experience ankle sprains while navigating uneven terrain or landing awkwardly during a run.

Biomechanical Issues: Poor running form, muscle imbalances, or structural abnormalities in the feet or legs can contribute to ankle pain in runners. Issues such as overpronation, supination, or weak stabilizing muscles may increase the risk of injury and discomfort.

Footwear: Wearing improper or worn-out running shoes can exacerbate ankle pain by failing to provide adequate support and cushioning. Ill-fitting shoes or those lacking stability can contribute to biomechanical issues and increase the risk of injury.

Prevention Strategies:

Gradual Progression: Gradually increase mileage and intensity to allow your body time to adapt to the demands of running. Avoid sudden spikes in training volume to minimize the risk of overuse injuries.

Proper Footwear: Invest in quality running shoes that provide adequate support, cushioning, and stability for your foot type and gait. Replace shoes regularly to ensure optimal performance and injury prevention.

Strength and Stability Training: Incorporate strength training exercises that target the muscles of the lower body, including the ankles, calves, and hips. Focus on exercises that improve balance, proprioception, and stability to support proper running mechanics.

Flexibility and Mobility: Prioritize stretching and mobility exercises to maintain flexibility in the ankle joint and surrounding muscles. Pay particular attention to the calves, Achilles tendon, and plantar fascia to prevent tightness and reduce the risk of injury.

Proper Warm-Up and Cool-Down: Always warm up before running with dynamic stretches and exercises to increase blood flow and prepare the muscles for activity. Following your run, perform static stretches and foam rolling to promote muscle recovery and flexibility.

Treatment Options:

Rest and Ice: If you experience ankle pain during or after running, rest the affected ankle and apply ice to reduce inflammation and alleviate pain.

Compression and Elevation: Use compression bandages or sleeves to support the ankle and reduce swelling. Elevate the affected ankle above heart level to further minimize swelling and promote circulation.

Nonsteroidal Anti-Inflammatory Drugs (NSAIDs): Over-the-counter NSAIDs such as ibuprofen or naproxen may help reduce pain and inflammation associated with ankle injuries.

Physical Therapy: A physical therapist can prescribe exercises and techniques to improve ankle strength, mobility, and proprioception, facilitating recovery and reducing the risk of future injuries.

Professional Evaluation: If ankle pain persists or worsens despite conservative measures, consult with a healthcare professional for a comprehensive evaluation and personalized treatment plan. In some cases, imaging studies such as X-rays or MRI scans may be necessary to assess the extent of the injury.

Ankle pain is a common challenge for runners, but it doesn't have to derail your training or enjoyment of the sport. By understanding the causes of ankle pain, implementing preventive strategies, and seeking appropriate treatment when needed, runners can minimize the risk of injury and maintain a healthy and active lifestyle. Listen to your body, prioritize proper form and footwear, and gradually build strength and resilience to keep ankle pain at bay and continue running strong.

Dr. Schottenstein is one of the top pain management doctors in NY. If you are in the New York City or Miami area and would like to discuss your pain and treatment options, connect with the NY Spine Medicine team.