Nathan Pennington Running in The Distance

Ankle Pain After Running | Tips for Better Results

Are you dealing with ankle pain after running? If so, welcome to RunDreamAchieve. I am glad you have made it here. I, too, have dealt with numerous injuries over the years. Ankle pain is certainly not fun. I would certainly not continue to train if your ankle pain gets worse. One of the best remedies aside from complete rest is pool running.

A lot of runners are unaware of this form of training. You can get into the deep end of the pool and run. Of course, it is boring but it does take off all of the impact on your joints, ankle and ligaments. I spent several months while I was injured doing this form of training. No, it is not fun and yes, it does become boring over a long period of time.

That being said, how badly do you want success? I write that because sometimes you are going to have to think outside the box. Also, you sometimes you have to be smart about your training. It takes no brains to continue to train with an injury. It is much more wise to take a week or two completely off. One, you will not lose any fitness with no running for 7 days. In addition, minimal fitness loss with 14 days off.

What Should I Do if My Ankle Hurts After Running?

Complete rest is always your safest remedy. Of course, depending on the severity of the pain, you may still be able to train. That being said, be smart about this. The best runners know when to back off and allow their bodies to heal. I already know you know how to work hard otherwise you would not be here. You are obviously focused, driven and a successful athlete.

So, train smarter, not harder. There are far too many runners who will try to train through an injury. The results many times is the injury becomes worse and they have to take more time off. So, once it gets to become a chronic issue you need to completely rest. Also, ice your ankle, take epsom salt baths and consider dry needling as well. The best remedy if you have ankle pain after running is complete rest.

Yes, it sucks to have to take time off when you get into the routine of training. I completely understand. We, as runners, are highly motivated individuals. So, being forced to take time off when we want to train is not an easy situation to deal with. My hope is that the resources you will find here at RunDreamAchieve will be helpful to you.

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What is Runner's Ankle?

It is many times issues with the achilles tendon. I, too, have deal with runner's ankle and it most definitely is not fun. The best remedy I have found outside of complete rest is pool running. Pool running is simply getting in the deep end of the pool and running. You will have to pump your arms and legs to stay above water if not wearing a flotation device.

Of course, you can wear one and it will make pool running much easier. Pool running will take all of the impact of the land running off of your ankle. So, if you have ankle pain after running you may want to consider this. It is also a great way to ensure that you do not make the tightness you are feeling worse. Again, train smarter, not harder.

Yes, pool running and doing other activities is not quite the same as land running. That being said, I have found that pool running for injured runners is probably the closest workout to land running. Runners' ankle can easily become worse if you continue to train on it.

Why Do My Ankles Hurt After a Run?

A lot of times our ankles hurt after a run due to repetition. We spend a lot of time training for our races. So, the added stress we place on our tendons, ligaments and joints cause pain and discomfort. I would highly recommend dry needling and ice as great remedies for tight muscles. Tendons and ligaments are a bit more complicated.

Acupuncture and dry needling can assist with sore muscles as well as tendons and ligaments. More so for muscles though. Icing and complete rest is the better option for painful tendons, ligaments and joints. Yes, you can continue to train even with sore and painful ankles. That being said, you also have to play it smart and be wise enough to back off when it becomes too painful.

Is it OK to Run on a Sore Ankle?

I would not continue to run with ankle pain after running if it becomes so painful you have a hard time walking. Again, if it gets to this point you have already went too far. The best remedy now is complete rest. I wise move is not to run at all for 2 to 3 weeks. Yes, I know this option may not be what you want to hear. That being said, there will always be other races to compete in.

We as runners are so motivated and driven for success. We get into our routines and really have a hard time backing off when we want to train. So, I totally understand that this is not fun. Again, it all comes down to professionalism and patience. The toughest part about being runners is that running injuries do occur from time to time.

So, start back slow after you take time off. I would not continue to train if you have ankle pain after running on a consistent basis. Complete rest is the way to go. I would highly recommend investing in a heart rate monitor once you do start running again. I use the Garmin 245. It helps me to stay at the proper intensity so I do not over train or run too fast, too soon in my build up.

Closing Thoughts

Be sure to subscribe to the RunDreamAchieve YouTube channel. I focus on making new content there each week to help runners set new personal bests. Also, discuss running injuries and other options to be the best possible runner you can be. You are more than welcome to visit the about page if you would like to know more about my racing and running background.

I would also start implementing mental training into your workout routine. A lot of runners do not pay attention to this. In fact, most runners only focus on physical training. Remember, our goals have to start in the mind first.

So, start spending at least 10 minutes daily seeing yourself getting across the finish line in your goal time. We have to train the mind equally as we train the body. The world-class runners that I have lived and trained with over the years focus on both mental as well as physical training. I hope that the resources you find here at RunDreamAchieve will be helpful to you.

Make sure to leave a comment below any of my videos and I will be sure to respond to you. Keep me updated on your training and racing. I look forward to hearing about your new personal bests. More importantly, listen to your body and do not continue to train on painful joints or ligaments.

It simply is not worth it to try to train through an injury. It is much more wise to take a couple weeks complete off and allow time for your body to heal.

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