What to do if your ankle hurts after running

Runners can make an appointment with a primary care physician physiatrist podiatrist or orthopedist for a diagnosis and treatment plan. Take over-the-counter pain medications like acetaminophen if approved by your doctor if soreness persists.

Once you can put the entire of your body weight on the injured limb and perform several ankle movements pain-free then start running again in a slow and gradual manner.

What to do if your ankle hurts after running. Whether it is sore or tight ankles or Achilles tendonitis here is what you can do when your ankles are painful after running. Rest Your body has a natural healing process as new cells replace damaged ones but it takes time and requires rest. So stop running until your pain is completely gone otherwise your injury can get worse.

Either relax in the meantime or find alternative ways to exercise swimming is a good alternative. Another exercise can be performed by sitting in a chair with the foot that has ankle pain after running flat on the floor and moving your knee left to right slowly for about three minutes. If you are capable of standing without increasing the pain you are experiencing then it may be wise to perform strengthening exercises.

A change in running surfaces. Treat a sore ankle with the RICE method rest ice compress elevate. If the pain persists for a few days see your doctor for a diagnosis and recommended treatment.

Once you can put the entire of your body weight on the injured limb and perform several ankle movements pain-free then start running again in a slow and gradual manner. Seek medical care in case pain and swelling persist beyond a week. Stretching can help prevent pain when running How to prevent ankle pain when running.

Overuse injuries dont always mean you have to stop using the joint entirely. For severe ankle soreness avoid stretches and strengthening exercises until 24 to 72 hours after running according to the Mayo Clinic. Instead rest ice wear a compression wrap and elevate your ankles and feet.

Take over-the-counter pain medications like acetaminophen if approved by your doctor if soreness persists. Posterior Tibial Tendon Pain. Your posterior tibial tendon plays a vital role in providing stability and support for your ankle and foot.

The tendon attaches your calf muscle to the bones on the inside of the foot. Posterior tibial tendon dysfunction is a common issue in the foot and ankle. Problems set in when the tendon becomes inflamed or.

If pain in the ankle or back of the heel does not resolve after two or three weeks of rest or if pain is severe medical attention is warranted. Runners can make an appointment with a primary care physician physiatrist podiatrist or orthopedist for a diagnosis and treatment plan. See The 2 Common Types of Heel Spurs.

Tight calves are a common issue for runners in this case leading to pulling on muscles all the way in to your ankle and foot creating pain. Do standing calf stretches against a wall remember you arent stretching to the point of pain. Hold at least 30 seconds.

If your ankles hurt when running you need to give your body more time to heal. You do not want to permanently damage your ankle joints or bones. Stretching and Strengthening Exercises.

Before performing actions which involve the use of your ankle joints or muscles try stretching to prepare the area for the activities ahead. The pain often appears upon arising in the morning. At the beginning of a run the pain can be quite intense.

It gets better as the run goes on before increasing in strength again after the run or in the evening. Pain that persists for weeks or even months can lead to chronic Achilles tendinosis. On top of any specific exercises your physio has prescribed for your ankle injury Brightwell says well-performed calf raises are excellent for strengthening the ankle joint.

Ankle sprains can vary in degree the injury can range from a twisted ankle to a ligament tear. You should always let a professional assess your injury especially if. You are in a lot of pain.

Your ankle is still swollen after 48 hours. The first line of treatment will involve waiting for the swelling and the pain to decrease. Be proactive by strengthening your ankles with heel raises single-leg balance exercises and hip strengthening so that your body has the built in strength and stability to reduce the load on your.

This includes twisting or turning your ankle which will stress the ligaments that are tasked with stabilizing your ankle joint. Ankle strains develop when the tendons in your ankle become inflamed which usually transpires due to repetitive use. If you encounter discomfort in your ankle while you are running it could be the result of tendonitis.

This normally occurs as the result of overuse as the tendons can become overworked during the process of repetitive running. Ankle sprains also cause a good deal of swellingthe joint will be visibly enlarged and swollen fairly soon after sustaining the injury. Youll often have throbbing or aching pain in your ankle even when youre not putting weight on it and youll have a sharp pain if you passively rotate your ankle into inversion or eversion.

Opt for the two stretch moves as part of your post-run routine. You should always stretch after a run. Stand tall on both feet.

While using a wall or a chair for support slowly raise up on to your tiptoes. Hold for a moment. Then slowly drive your heels to the ground.