Running is a full-body workout with many physical and mental benefits, but like most forms of repetitive exercise, it’s not without risks. Ankle pain is a common example. While a run primarily works the legs, your ankles play a major role in propelling you forward along the track or trail. Before seeing a foot and ankle specialist for treatment, it’s wise to try out some preventive advice. Here’s a closer look at why runners frequently experience ankle pain and how to avoid it.

Why Ankles Hurt 

If your ankles hurt when you run, there may be one or more factors to blame. Pain and inflammation can be a result of damage to parts of the ankle, including the tendons, ligaments, or bone. They can also come from arthritis or improper footwear. 

Acute injuries, such as sprains, are usually easy to identify, as you will be aware of the incident when it occurs. The ankle will likely be painful, red, and inflamed. However, chronic injuries, which occur from overuse, usually develop over time. These include tendonitis, stress fractures, and Achilles tendon injuries, which require a doctor’s diagnosis. 

How to Stop Ankle Pain While Running 

Runners typically wear special shoes as one method of preventing ankle pain. It’s essential to choose a well-fitted pair that won’t slip while you move, but they shouldn’t crowd your feet either. Shoes should also provide solid arch and ankle support. Frequent runners typically change their shoes out every 450 to 550 miles. With wear and tear, shoes eventually lose their shock absorption, leading to stress on the feet and ankles. 

If your ankle has experienced a stress fracture, sprain, or break, talk to a foot and ankle specialist. They may recommend specific stretches and strengthening exercises to recuperate the area. The doctor may also recommend a supportive brace to reduce inflammation and pain during runs. A brace may help with arthritis as well. While runners are not more likely to develop arthritis than others, people can get the inflammatory condition due to genetics or other factors. 

If your injury is a result of overuse, you’ll need to cut back a bit. Most pro runners don’t go out every day, instead opting for three or four times a week. On the other days, you might practice other exercises, such as strength training or yoga.

If you’re a Monroe County, NY, resident in need of a foot and ankle specialist, turn to Podiatry Associates of Rochester. This team of doctors treats various conditions, including ankle pain, swollen feet, bunion pain, sprains, fractures, and sports injuries. Call the Portland Avenue location at (585) 342-8700 or the Buffalo Road Building office at (585) 426-7320 to schedule an appointment. Visit the website to learn more about how their services.