Jogging is a great way to stay fit and is as easy to begin as lacing on a good pair of running shoes. Whether you are jogging for competition, recreation or exercise, improper training can lead to pain. Your ankles can be especially vulnerable to stress and injury. The good news is that you can learn the common signs of ankle injury -- and methods to avoid those injuries -- even before you take your first steps.
Anatomy of the Ankle
Your ankle is a synovial hinge joint with an intricate network of bones, ligaments, tendons and muscles. The anterior talofibular, posterior talofibular and calcaneofibular ligaments attach your lower leg bones, to your heel bone, the calcaneus. The Achilles tendon connects your heel to your calf muscles. The bones and connective tissue in your ankle joint work together to absorb shock when you walk and to provide stability for your feet.
Achilles Tendon Pain
Stress to the Achilles tendon is one of the top five areas where injuries sustained from jogging occur, according to Stephen M. Pribut, DPM. This tendon has a poor blood supply and does not repair itself quickly. Stiff foot soles or tight leg muscles might increase your chances of experiencing Achilles tendon pain. Other contributing factors may be excessive training, abrupt increases in your jogging routine or too much cushioning in your athletic shoes. Treatments for this type of pain might include reduced activity, ice, anti-inflammatory medication, physical therapy or simply a new pair of sneakers.
Sprains
An ankle sprain is an injury, usually from over twisting, that overstretches or tears an ankle ligament. You should not confuse a sprain with an ankle strain, which occurs in a tendon or muscle. Swelling, pain and bruising make up the typical symptoms of a sprained ankle. Severity can range from a first-degree sprain, involving a mere stretch of the ligament, to a third-degree sprain where the ligament is actually torn. Ankle weakness, failure to stretch before running and running on uneven terrain can all contribute to a sprained ankle. MayoClinic.com recommends the P.R.I.C.E. home-care method of caring for an ankle sprain: protection or immobilization; rest; ice; compression or wrapping; and elevation.
Avoiding Pain
Dr. Pribut advises to "stay away from the 'terrible twos': too much, too soon, too often, too fast, too hard combined with too little rest." In addition to these suggestions, stretching prior to your run is crucial for any jogger. Maintaining a balanced diet will ensure that your body can repair itself after your workout, and that you have the endurance to complete it safely. Appropriate gear, like well-fitted running shoes, can give your ankles the support you need to avoid pain.
References
- "Podiatry Management": The Top Five Running Injuries Seen in the Office; Stephen Pribut, DPM; Apr./May 2008
- Dr. Stephen M. Pribut's Sports Pages: Achilles Tendonitis; Stephen M. Pribut, DPM
- The Stretching Institute: Sprained Ankle Causes and Risk Factors; Brad Walker; 2011
- MayoClinic.com: Sprained Ankle: Lifestyle and Home Remedies
- Dr. Stephen M. Pribut's Sports Pages: How to Avoid Injuries...and Stay Out of the Doctor's Office; Stephen M. Pribut, DPM
