Your feet and ankles can absorb a lot of impact during a typical running session. If that is reflected in foot and ankle pain after running, you could have a more serious injury. Knowing when to rest following a running session and when an injury is more serious and warrants medical treatment is important to recovery.
Tibialis Posterior Tendonitis
The tibialis posterior tendon is the tendon that runs on the back of the calf. The repetitive motion from running can place too much strain on the tibialis posterior tendon, causing you to experience pain in the arches and your ankles following running sessions. If you run too hard or too much, your tendon may not be able to bear the load. If you have flat feet, these symptoms can be more pronounced because the tendon already does not have a significant amount of tension. This condition can be problematic because your tendon can rupture if your foot strikes the ground incorrectly, such as when the foot is turned out.
Plantar Fasciitis
Plantar fasciitis is a condition that causes pain in the arch and front of the heel. Your plantar fascia is a tough band of connective tissue that rests along the arch of your foot, connecting to your heel. Inflammation of the plantar fascia due to overuse is a condition caused plantar fasciitis. At its worst, plantar fasciitis can feel as if your arch and ankle are separating. If you touch the bottom of your heel and feel pain, along your foot, you may be experiencing plantar fasciitis. This is especially prevalent in runners who run on hard surfaces like concrete or who run uphill on the balls of their feet.
Ankle Sprain
An ankle sprain occurs when the ligaments surrounding your ankle become overstretched or even rupture. An ankle sprain does not necessarily lead to instability right away. Instead, you may feel pain in the arches and ankles. Ankle sprains can commonly occur if you have a tendency to run on unstable surfaces, like dirt or sand. An ankle twisting or an unstable foot placement can lead to an ankle sprain. If your foot and ankle are swelling following exercise, this can indicate an ankle sprain.
Treatment
Regardless of what condition may be related to the arches of your foot and ankles, you can take a few steps to reduce arch and ankle pain. Rest gives your muscles and ligaments time to heal following overuse from running. Icing the affected area and taking an anti-inflammatory medication such as ibuprofen can help to reduce inflammation. Providing you do not suspect your condition is due to a tendon or ligament rupture or a bone fracture, you can stretch the foot to reduce muscle tension. Because most causes of arch and ankle pain are related to overuse, consider switching up your exercise routine and incorporating low-impact activities like using an elliptical machine or stationary bicycle to reduce tension.
