Running is a complex physical process that causes a great deal of pressure on the lower leg and ankle muscles, tendons, ligaments and bones. Runners, whether recreational or professional, are at risk of developing symptoms of ankle muscle pain, inflammation, soreness and limited mobility. Ankle muscle pain may indicate a need to change stride, shoes or improve stretching exercises. Being aware of the causes and corrective measures can improve overall running strength and reduce risks.
Stretching
Inadequate stretching of the ankle and foot muscles prior to physical activity is one of the more common causes of running injury. As you begin to run, the force on the ankle and foot pushing off the ground increases the strain on the muscles much faster and harder than while walking. After you finish running, slowing to a brisk walk for cool down rather than stopping abruptly will give your foot and ankle muscles time to cool down.
Shoes and Surfaces
The ankle muscle is most at risk of injury or pain as the force of the foot strikes down. Proper-fitting shoes are essential to absorbing the shock of running, stabilizing the ankle, providing arch support and preventing over-pronation. Experts recommend replacing your running shoes after three to four months of daily use or after 400 to 600 miles of use.
The surfaces on which you run are equally important to reducing ankle pain and injury. Avoid running on hard concrete or asphalt roads if possible. Choose flat, smooth, natural-material surfaces for running instead.
Stride
Using an inconsistent stride, timing and improper foot placement can cause ankle muscle injury by increasing the strain and pressure on the ankle. Ankle muscle strain while running can be four times greater than the strain of walking; this is due to several factors, including stride. Shorter strides can reduce the force exerted when your foot comes into contact with the ground, and consistent timing allows the ankle muscle to engage and absorb the shock.
Symptoms and Treatments
The causes of ankle muscle pain and strains are symptoms of stretching or tearing of muscle and the connective tissue tendons and ligaments that connect muscles to bones. Symptoms include swelling, muscle spasms, cramping, pain, inflammation and restricted use or movement of the affected area.
Treatments for ankle muscle pain and strains include ice packs, stretching, resting, reducing the training schedule and using prescribed or over-the-counter non-steroidal anti-inflammatory medication. Surgery is rarely indicated for muscle pain or strains.
