The repetitive pounding of running on your feet and ankles, along with other factors such as wearing worn shoes and having tight calf muscles, can be a recipe for ankle pain. Injuries or conditions that can cause ankle pain include an ankle sprain, tendinitis, impingement syndrome and osteoarthritis. Rest, ice your ankle and wear a compression wrap to alleviate pain and swelling. Consult your physician if pain persists.
Sprain
The most common type of ankle sprain is an inversion sprain, which is when your foot twists inward, tearing the ligaments on the outside of your ankle. Stepping on a rock or in a hole while running can lead to a mild inversion ankle sprain. Symptoms include pain, swelling, instability and joint stiffness. Flat feet, high arches, shoes with inadequate arch support and running on uneven surfaces all increase your risk of sustaining an inversion ankle sprain.
Tendinitis
Tendinitis is inflammation and deterioration of a tendon. Tendons around your ankle include your Achilles tendon on the back of your ankle and your peroneal tendon on the outside of your ankle. Over-training, flat feet and tight calf muscles can lead to tendinitis. Your risk of developing tendinitis increases if you are overweight, suffered a previous ankle injury or wear shoes with insufficient arch support. Symptoms include pain and swelling over the affected tendon, and joint stiffness. If tendinitis goes untreated, it can weaken your tendon, increasing your risk of a tendon rupture.
Impingement Syndrome
Ankle impingement syndrome is when tendons or nerves around your ankle become pinched. This leads to ankle pain, swelling and joint stiffness. If a nerve is impinged, you may also experience numbness and tingling from your ankle down into your foot. Runners are disposed to developing ankle impingement syndrome because of repetitive trauma to the ankle, according to a 2006 article in the journal of the Foot and Ankle Clinics of North America. A previous ankle sprain, ankle instability and over-training can further increase your risk of developing impingement syndrome.
Osteoarthritis
The cartilage in your ankle acts as a shock absorber during activities like running. Osteoarthritis is when this cartilage wears away, causing ankle pain. A previous ankle injury, joint instability and over-training can lead to osteoarthritis over time. Additional symptoms include swelling, joint stiffness and cracking of your ankle with movement, also called crepitus. High-impact activities like running will likely aggravate your symptoms.
Treatment and Prevention
Rest and apply ice immediately after running when you experience ankle pain. Wear a compression wrap and elevate your ankle above your heart to reduce swelling. Take over-the-counter pain medications to alleviate any residual pain. Your physician may also recommend corticosteroid injections, orthotics, physical therapy and surgery for severe injuries. Modify your physical activities to prevent further ankle pain and injury. For example, perform low-impact cardio exercises such as cycling and swimming to replace running. Osteoarthritis sufferers may have to permanently stop running, especially if the osteoarthritis is severe. Other preventive measures include wearing well-cushioned and supportive shoes, stretching gently before and after running, performing strengthening exercises and maintaining a healthy weight.
References
- "Foot and Ankle Clinics of North America"; Anterior and Posterior Ankle Impingement; Dr. C. Niek van Dijk; 2006
- "Journal of the Royal Society of Medicine"; Achilles Tendinopathy: Aetiology and Management; Dr. Nicola Maffulli et. al.; October 2004
- "American Family Physician"; Management of Ankle Sprains; Dr. Michael W. Wolfe et. al.; January 2001
- Rheumatic Disease Clinics of North America; The Management of Osteoarthritis: An Overview and Call to Appropriate Conservative Treatment; David J. Hunter and Dr. Grace H. Lo; 2008
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