How do I stop my ankles from hurting when I run?
Treating ankle pain
- Rest. Avoid putting weight on the ankle for 48 to 72 hours.
- Ice. Get an ice pack on the injury as soon as possible.
- Compress. Wrap your ankle with an elastic bandage or use a compression sleeve designed for ankles.
- Elevate. When possible, keep the ankle raised above your heart.
What causes sore ankles when running?
Too Much Running – Training too much directly results in ankle pain, especially among long distance runners. Cut back on the running to let your body rest and recover. Lack of Mobility – Running without adequately stretching and warming up causes a lack of mobility in your ankles. This directly results in ankle pain.
How do I protect my ankles when running?
Tips for Preventing Foot and Ankle Injuries
- Warm up prior to any sports activity.
- Condition your muscles for the sport.
- Choose athletic shoes specifically for your foot type.
- Replace athletic shoes when the tread wears out or the heels wear down.
- Avoid running or stepping on uneven surfaces.
How do you stretch your ankles for running?
Sit with your towel or band around your left foot. Firmly hold each end of the towel with your hands. This time, slowly turn your ankle outward, like you’re facing the sole of your foot to the left. Then pull up with the left-hand side of your towel to deepen the stretch.
Should I run through ankle pain?
Rest – Your body has a natural healing process as new cells replace damaged ones, but it takes time and requires rest. So, stop running until your pain is completely gone, otherwise your injury can get worse.
Should I stop running if my ankle hurts?
Should I wear an ankle support when running?
When Should I Use an Ankle Support for Running? The answer to this depends on the two main reasons you would wear an ankle brace in the first place: either you’re prone to sprains or you’re recovering from a serious injury. If you’re prone to sprained ankles – you should wear the brace every time you run.
How far should ankles bend?
Verran recommends 15 degrees of ankle dorsiflexion for runners–meaning that your foot should be able to bend 15 degrees toward your shin from a starting position of flat on the floor or your lower leg should be able to come forward 15 degrees from vertical.
How do runners strengthen weak ankles?
Here are some exercises for weak ankles to help increase your strength and mobility….Flex and stretch
- Lie on your back with your heels on the floor and your toes pointing toward the ceiling.
- Slowly point your toes as far away from you as you can.
- Hold for 3 seconds.
- Repeat 10 times.
- Do this once a day.
What to do if your ankles hurt after running?
For severe ankle soreness, avoid stretches and strengthening exercises until 24 to 72 hours after running. Instead, rest, ice, wear a compression wrap and elevate your ankles and feet. Take over-the-counter pain medications like acetaminophen if soreness persists.
What’s the best stretch for a sore ankle?
Standing Calf Stretch. If your calf muscles are tight or you have Achilles tendinitis, a standing calf stretch may help alleviate ankle soreness. Perform the standing calf stretch in a staggered stance. Slowly lunge forward while keeping your back heel down.
When to do stretching and strengthening after running?
If soreness is accompanied by swelling and pain, consult your physician before performing any stretches or exercises. For severe ankle soreness, avoid stretches and strengthening exercises until 24 to 72 hours after running, according to the Mayo Clinic. Instead, rest, ice, wear a compression wrap and elevate your ankles and feet.
How to strengthen the muscles around the ankle?
To strengthen the muscles around your ankle, perform ankle movements with a resistance band, also called four-way resistance band. Wrap one end of a resistance band around your foot and anchor the other end on a chair or stable object.
