You rely on your ankle to propel you forward through a jogging motion. The area where your foot and leg connect, the ankle absorbs shock as you jog and move the foot. Because it is responsible for much of the motion, you may experience ankle pain after a running session. Identifying the causes of ankle pain helps you to alter your jogging routine to prevent further pain.
Symptoms
Ankle pain and other symptoms can help you identify the cause of your pain after a jogging session. For example, if you experience swelling that accompanies the pain, you may have sprained or fractured the ankle, which is a common jogging injury that occurs when the ligaments in the ankle twist or stretch, which also can cause the ankle bone or bones to break. If you experience a dull stiffness or ache, this could be a sign you are experiencing osteoarthritis, which causes your joints to wear down over time, rubbing against each other and causing pain. Ankle pain after jogging also can result from overuse of the muscles, ligaments and tendons surrounding the ankle.
Preventive Techniques
To prevent ankle pain when jogging, warm up for five minutes by walking, then stretch the ankle and calf muscles. Examples of stretches include making a circle with your foot, then reversing the motion and lifting your foot up while standing, leaving the heel on the ground and feeling a stretch in your calves. Also, ensure that you wear supportive shoes that help to absorb shock when you jog, and stretch following your exercise session to relieve muscle tension that can cause pain.
Treatment
If you do experience mild ankle swelling or pain, refrain from putting weight on the ankle. Keep it elevated and ice the affected area to reduce swelling and inflammation. If you are prone to ankle injuries when jogging, wear a protective ankle brace that can provide added stability. However, wait until the ankle pain subsides before jogging again to avoid injuring the ankle further.
Warning
While most ankle pain can be treated at home, seek medical attention if you cannot bear any weight on your foot. Other symptoms that indicate you should see a doctor include severe pain, pain that becomes worse with time, swelling, or an exposed tendon or bone. Some people are more prone to ankle injuries due to unstable ligaments or tendons. If you frequently experience ankle pain or strains, switch to a lower-impact activity that places less strain on the ankle joint.
