Sore Ankles After Running Treatment

Sore Ankles After Running Treatment

Sore Ankles After Running Treatment: Follow this complete home guide to find out what is causing it & what can start making it feel much better!

 

Sore Ankles After Running Treatment
A sore ankle after running is very common. It mostly occurs in people who are doing too much too quickly. Training for a race is one of the most common cause!

 

Sore Ankle Bone Or Sore Ankle Joint:

The ankle joint is one of the most overloaded joints of the body.

  • It is unique because with each step it must handle essentially your entire body weight.
  • It has a much small surface than the knee of the hip.
  • This is is usually the most commonly irritated joint during running.

 

Symptoms of Sore Ankle Joint:

  • Swollen Ankles.
  • Redness or erythema.
  • Throbbing pain.
  • Worse after exercise & better with rest.
  • More pain running than walking.
  • Worse with increased weight bearing.

 

 

Most Common Cause Of Ankle Soreness:

1)Overworking your body:

In runners the most common source of ankle injury is doing too much too soon!

  • It can take 4-6 weeks for tissues to adapt to the stresses of running.
  • This is especially true in people training for marathons that are not used to the stress.
  • If you never run, then start running 1-2+ miles every day, your body will not be able to handle it!
  • Start running for 15 minutes for the first week, then 30 minutes, then 45 minutes.
  • Don’t go straight into running for 1 hour every day, this is a recipe for disaster!

 

2)Poor flexibility:

The lack of proper stretching & flexibility will destroy your biomechanics! This can cause you to run with a more bent knee, a more turned out foot(pronation) & with bent hips.

Sore Ankles After Running Treatment
Similar to overstriding, tight muscles & joints will alter your heel strike, midstance & pushoff phases. This will overwork some muscles & underwork others.
  • This will overwork some muscles & underwork other muscles!
  • **This will also cause lower back pain.**
  • Tight hips: Stretch them out!
  • Tight hamstrings: Stretch them out!
  • Tight calves: Stretch them out!
  • Tight plantar fascia: Stretch them out!

 

 3) Overstriding:

The entire theory behind barefoot running is based on shorter steps.

Sore Ankles After Running Treatment
A longer stride puts more pressure on your ankle to stop the impact of your foot into the ground. It also puts pressure on your hamstring & anterior leg muscles.

 

  • Recent evidence is now showing that shoes increase your confidence & decrease pain upon heel strike.
  • This allows people to take longer steps during there run.
  • Take shorter steps!
  • The most durable marathon runners in the world take shorter, choppier steps.
  • Do not run like a sprinter over long distances, take more & shorter steps.
  • It will save your back, your knees & your ankles!

 

Stop Doing This:

Sore Ankles After Running Treatment
Although it might make you faster in a sprint, long strides can put much more strain your legs. This is a major cause of sore ankles.

 

Try Doing This:

Sore Ankles After Running Treatment
Take shorter steps that put less impact on your feet & ankles!

 

 

 

 

 

 

 

 

About the author

The Modern Podiatrist (Foot and Ankle Specialist Doctor):Today's podiatrist is required to undergo rigorous medical training that licenses them as physicians with equivalent legal standing to the MD and DO degree (These are physician recognized licenses most common only in the USA). Although admittedly the training does differ between the three degrees. The differences are listed below.In Michigan Podiatrists are trained and authorized to perform surgery in the foot and ankle up to the tibial tubercle below the knee.All our podiatrists and foot doctors have undergone rigorous training including a 4 undergraduate college degree, writing the medical school entrance exam (MCAT), followed by a 4 year medical school degree (DPM - Doctor of Podiatric Medicine),Once podiatrists in the USA complete the rigorous 4 year medical school courses, they are required to complete a minimum of 3 years of a surgical and non-surgical residency program. Some podiatrists and foot doctors then choose to go on to further fellowship training specializing in various forms of specialty such as diabetic surgery or reconstructive foot and ankle surgery.The training is not over yet! Each podiatrist must be judged by a governing body where they submit their surgical cases and are reviewed regularly to ensure excellent results. This is a career long evaluation with board qualifications and certifications every few years.So have faith that today's podiatrist is your best choice for your foot and ankle problems! We are able to approach you foot and ankle problems from a non-surgery perspective, but that when necessary we can provide you with the treatment that you need!All articles written by this account are considered to be for educational purposes only. It is impossible for us to truly assess your condition and the advice we give here is meant to give you a basis to then follow up with your podiatrist and foot doctor later.If you have any questions at all, or there is anything that we can help you with, please feel free to contact our office or email us. Podiatrists provide medically necessary treatment which should be covered by valid insurance plans, we are not a cosmetic or elective medical specialty.