Running-related ankle discomfort can be acute, appearing suddenly during a run, or chronic, growing over time. The discomfort may be limited to one part of the ankle or expand to the foot or lower leg. Other symptoms might include edema, bruising, stiffness, or trouble walking or bearing weight on the afflicted foot. The ankle joint carries the body's weight and manages the stress of movement, making it especially vulnerable to injury and discomfort, particularly in activities involving repetitive impact, such as running. Causes of Ankle Pain From Running Running causes repetitive stress on the ankles, which can result in a variety of injuries and disorders that cause discomfort. Listed below are some of the most prevalent causes of ankle pain https://www.painmanagementnyc.com/foot-and-ankle-pain/ Ankle Strain An ankle strain is an injury to the ankle's muscles or tendons. Ankle strain symptoms include soreness, edema, muscular spasms, and reduced ankle flexibility. The discomfort is generally limited to the strained muscle or tendon and may worsen when you utilize the afflicted muscle. Ankle Sprain An ankle sprain is one of the most prevalent ailments among runners. It happens when the ligaments, the fibrous structures that link the bones of the ankle, strain or tear. Ankle sprains cause discomfort, swelling, bruising, and trouble bearing weight on the afflicted foot. The sprain's severity might range from a small strain to a total ligament tear. Tendinitis Tendinitis is an overuse injury caused by the inflammation of a tendon. Achilles tendonitis is very frequent among runners. Achilles tendinitis symptoms include heel discomfort and swelling, particularly after jogging, ankle stiffness in the morning, and tendon thickening. Stress Fracture A stress fracture is a microscopic break in a bone that develops over time as a result of repetitive effort, most commonly from overuse, such as continuously leaping up and down or sprinting large distances. Symptoms of a stress fracture include agonizing pain in the foot or ankle during activity that generally subsides with rest, swelling on the top of the foot or outside of the ankle, tenderness to touch at the fracture site, and bruising. Preventing Ankle Pain From Running Here are some tips to maintain your ankles healthy and pain-free. Choosing the Right Running Shoes Wearing the appropriate running shoes is a critical component of preventing ankle discomfort. Here are some guidelines for selecting the best running shoes. - Fit Your running shoes should be comfortable, allowing enough flexibility for your toes to move but not so loose that your foot slips about. The heel should feel tight and secure; - Support Look for shoes with strong arch support. This might assist to level out the force of jogging on your foot and ankle; - Cushioning Running shoes should provide enough cushioning to absorb the shock of your foot impacting the ground. This might assist to relieve the tension on your ankles; - Running style and surface Each form of running requires a different sort of shoe. For example, trail running shoes provide higher grip on off-road conditions, but road running shoes are lighter and more flexible. Your running style, whether you're a forefoot, midfoot, or heel striker, determines the sort of shoe that will work best for you. Proper Running Techniques Proper jogging tactics can greatly lessen the chance of ankle soreness. Here are a few tips. - Warm up and cool down Always warm up before running and cool down afterward. This can assist prepare your muscles and joints for the run while also preventing injuries; - Gradual increase Increase your running distance and effort gradually. A rapid increase in mileage or intensity might overstress your ankles, causing pain or damage; - Listen to your body If you have discomfort in your ankles while jogging, stop and relax. Pushing through the discomfort might result in more serious damage. Regular Exercise and Stretching Regular exercise and stretching can help strengthen the muscles surrounding your ankles, increase flexibility, and reduce ankle discomfort. Here are some exercises and stretches that may help. - Calf raises Stand on the edge of a step, heels dangling off. Slowly elevate your heels, then drop them below the step. This exercise improves the calf muscles that support the ankles; - Ankle circles Lift your foot off the ground and gradually spin your foot and ankle in a circular manner. This exercise increases ankle flexibility; - Resistance band exercises Using a resistance band, strengthen the muscles surrounding your ankles. You may perform exercises like plantar flexion, dorsiflexion, inversion, and eversion.