In recent years, running has surged in popularity as a fitness trend, but with this rise has also come an increase in running-related injuries. Studies show that 40% to 50% of all running injuries occur below the knee, often leading to ankle pain while running. Whether you are a seasoned athlete or a beginner, ankle pain during running is a common issue that can manifest as a dull ache or a sharp, persistent discomfort.
Ankle pain after running, especially for those just starting out, can be both debilitating and frustrating. Ankles that hurt after running may be the result of factors such as inadequate warm-ups, overuse, or improper footwear. By understanding the causes of ankle pain during or after running, and following appropriate treatment, runners can return to their routine while minimizing the risk of further injury.
Where Ankle Pain Can Be Felt During and After Running
Ankle pain can occur in various areas around the joint, depending on the underlying cause of the injury.
Front of Ankle
Anterior or front ankle pain while running is often linked to the tendons around the ankle, such as the anterior tibialis tendon. Overuse or repetitive stress during running can cause inflammation, leading to sharp ankle pain when running. Another common condition affecting this area is anterior impingement syndrome, where the soft tissues at the front of the ankle are pinched during movement, often triggered by frequent directional changes or high foot flexion. It’s also common for the top of the ankle to hurt after running due to these issues.
Outside of Ankle
Outer ankle pain while running, or lateral ankle pain, is frequently associated with sprains and strains. These injuries occur when the foot rolls outward, causing overstretching or tearing of the lateral ligaments. Conditions such as peroneal tendonitis, which involves inflammation of the peroneal tendons that stabilise the ankle, can also lead to high ankle pain after running. This injury is often caused by weakness or imbalances in ankle stability.
Inside of Ankle
Inner ankle pain from running, or medial ankle pain, is commonly linked to medial sprains or posterior tibial tendon dysfunction. The posterior tibial tendon, which supports the arch of the foot, can become inflamed due to improper running technique or ill-fitting footwear. Excessive pronation, where the foot rolls inward, places additional stress on the medial side, further contributing to ankle pain.
Back of Ankle
Posterior ankle pain, or pain at the back of the ankle, is often related to the Achilles tendon or calf muscles. Sudden increases in running intensity, excessive training, or inadequate recovery can lead to Achilles tendinitis. Another source of discomfort is retrocalcaneal bursitis, which is inflammation of the fluid sac near the heel. Tight calf muscles or poor running form can also contribute to pain in the posterior ankle.
Understanding Ankle Pain and Running Discomfort
Ankle pain can often be accompanied by pain in other areas such as the calf, foot or heel. Many runners experience ankle and calf pain while running, which may indicate tight muscles or improper footwear. View Entire Podiatry’s recommended shoe list. Similarly, ankle and foot pain while running can be caused by poor arch support or overuse. Post-run discomfort like ankle and heel pain after running or ankle and shin pain during running often points to repetitive strain or biomechanical imbalances. Addressing these issues early with proper footwear, stretching, and seeking advice from a podiatrist at Entire Podiatry can prevent further injury.
Managing Ankle Joint Pain
For runners, ankle joint pain while running can be a significant issue, especially for those with ankle arthritis. Running with ankle arthritis can aggravate the condition if not managed carefully, leading to ankle bone pain after running. Maintaining joint flexibility and strength through targeted exercises and using supportive shoes can help runners manage the condition, allowing them to continue enjoying their sport with less discomfort.
Muscular Pain Around the Ankle
Muscular issues around the ankle are another common problem for runners. Ankle stiffness after running may signal overworked muscles or tendons, while ankle tendon pain while running could be linked to tendonitis. Some runners also report ankle cramps while running, which may be due to dehydration or muscle fatigue. Post-run symptoms like ankle inflammation after running could require rest, ice, and proper recovery strategies to avoid chronic injury.
Common Ankle Injuries and Recovery
Ankle injuries are unfortunately frequent among runners. Issues like ankle sprains from running or ankle bruising after running often occur due to missteps or uneven terrain. Recovery from these injuries, including running after a sprained ankle or running on a rolled ankle, requires patience and following a proper rehab plan. Running on a swollen ankle can lead to further complications, so it’s crucial to prioritise ankle injury running recovery. For more severe injuries, such as running after an ankle fracture or running after ankle surgery, strengthening exercises and gradual return to activity are essential. Addressing weak ankles while running through targeted exercises can also help prevent future injuries.
