Embarking on a run is not just a physical exercise. It’s a journey that tests your endurance, strengthens your resolve, and connects you with the rhythmic cadence of your own footsteps.
However, for many runners, the pursuit of this athletic passion can be hindered by a common adversary-ankle pain. And repetitive movements like running can make the pain worse.
Luckily, we can help. Let’s go through our top tips to reduce ankle pain when running.
Make Good Shoe Choices
Choosing the proper sneakers is essential for preventing ankle pain when running. Start by ensuring that your running shoes provide adequate support and cushioning, particularly around the ankles.
You should visit a specialty running store where staff can assess your foot type and running style to recommend suitable footwear.
Investing in quality shoes that match your specific needs can significantly reduce the risk of ankle pain. Look for shoes with a supportive arch and a comfortable fit. Ensure there is enough room in the toe box to allow for natural movement without constriction.
Regularly inspect your running shoe condition, as worn-out or inappropriate footwear can contribute to ankle discomfort. Running shoes typically have a lifespan of 300-500 miles, so replacing them when needed is crucial for maintaining proper support and cushioning.
Do Ankle Warm-Ups
Incorporating ankle warm-ups into your routine can be instrumental in preventing ankle pain. Ankle-specific exercises help prepare the joints and surrounding muscles.
However, ankle warm-ups won’t fix a serious ankle injury. If you don’t see signs of improvement, or if the pain is severe, make sure you see medical attention.
Pay Attention to the Surface
The surface on which you choose to run plays a crucial role in preventing ankle pain. Opting for the right terrain can significantly impact the stress placed on your ankles during a run.
Consider choosing softer surfaces whenever possible, such as trails, grass, or synthetic tracks, as they provide more cushioning compared to hard pavement.
Pay attention to the condition of the running surface. Uneven or poorly maintained paths can pose tripping hazards, increasing the risk of ankle sprains or other injuries. Stay alert, especially when running in unfamiliar areas, and be mindful of your footing.
Ice and Rest
If you experience mild discomfort or notice signs of inflammation, incorporating ice therapy and giving your ankles adequate rest can make a significant difference.
Applying ice to the affected ankle helps reduce swelling and numbs the area, providing relief from pain. Use an ice pack or bagged frozen vegetable wrapped in cloth and apply it to your ankle for about 15-20 minutes. Repeat this process every 1-2 hours for the first 24-48 hours after experiencing pain.
If you still have problems with foot and ankle problems like ankle tendinitis, it might be time to consult a Boise orthopedic surgeon.
Avoid Ankle Pain When Running Today
There are tons of ways to ankle pain when running. With these tips, you should be able to enjoy your daily run without pain in no time.
Do you need more help with ankle pain relief? Flint Foot & Ankle Institute can help. Dr. Flint has dedicated his career to helping his patients live the best possible lives.
Contact us today, and start running pain-free.