Ankle pain is a common problem for runners. Every step you take puts weight and pressure on your ankles. Eventually this could result in injury and pain.
According to a 2008 study published in the American College of Sports Medicine's Health and Fitness Journal, the average runner takes 1,700 steps per mile when running at a pace of 10 minutes per mile (6 miles per hour).
While your number of steps per mile will vary based on other factors, such as your height and stride, you might place stress on your ankle joints about 1,700 times with every mile you run.
The four primary culprits of ankle pain during and after running are:
A sprain is a stretched or torn ligament (tissue that connects two or more bones). The common symptoms of a sprain include:
A strain is a stretched or torn tendon (tissue that connects muscle to bone). The common symptoms of a strain include:
Tendinitis is the irritation or inflammation of a tendon. For runners, tendinitis is often caused by:
Common symptoms of tendinitis include:
Stress fractures are tiny cracks in a bone that are typically caused by repetitive force and overuse. Runners may experience stress fractures if they:
Common symptoms of a stress fracture include:
The first step in treating ankle pain is to reduce the stress on your ankle and allow your body to heal. In other words, take a break from running. This is the first phase of the RICE treatment method:
RICE is designed to relieve pain, reduce swelling, and speed healing. You might also consider over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) as needed for pain and inflammation.
When experiencing ankle pain, see your doctor if:
Running puts a lot of stress on the ankles, which can result in tenderness and pain. The discomfort could be caused by, among other things:
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.