Depending on the source, ankle pain may not stop you from running completely. Certain shoes can provide cushioning and support for people with sore ankles. If you have ankle pain, consult a doctor in case the pain is from a stress fracture or another injury that can worsen with exercise.
People with high arches in their feet are highly likely to suffer from ankle pain. The high arches mean the runner's feet are rigid and don't absorb well the shocks that come naturally with jogging. It can also lead to shin and knee pain. The best shoe for a person with high arches is one with extra cushioning and flexibility.
Comfort from the Heel
If you have tendonitis in your ankle, you'll feel pain on the outside of your feet and may need to stop running for awhile. Once you're ready to jog again, you'll need shoes with a high heel with cushioning in the rear of the shoe. A shoe with that design will provide support while the tendon heals. Minimalist or flat shoes designed for racing may do the job for the jog itself, but won't ease the healing process.
Stepping Out With Orthotics
You may need to invest in orthotic shoe inserts if you have tarsal tunnel syndrome. This happens when the nerve in your ankle is compressed and can cause pain in your ankle or the bottom of your foot. Orthotic inserts can be used in any type of running shoe. They add extra support to the center of the foot and limit motion so less tension is on the compressed nerve.
The Back-Up Plan
Even well-cared for jogging shoes can lose up to 50 percent of their cushion after about 250 miles. Wet shoes that don't dry sufficiently can add to the cushion crisis. Less cushion means a greater chance for ankle pain and other foot problems. With two pairs of shoes, a jogger can alternate the pair and get more use out of both.
- UCSF Medical Center: Tips for Preventing Foot and Ankle Injuries
- American Health Network: The Anatomy of a Running Shoe
- Runners Connect: The Ultimate Runner’s Guide to Achilles Tendon Injuries
- Smith Chiropractic Clinic: Side of the Foot Pain
- University of Maryland Medical Center: Foot Pain
- Rice University: Overuse Foot Injuries in Runners
- Houston Methodist Orthopedics & Sports Medicine: A Patient's Guide to Tarsal Tunnel Syndrome