Ankle injuries from running uphill may occur as a result of overexertion, biomechanical inconsistency, steepness of incline or possibly the condition of the ground. Straining the Achilles tendon is the most common injury reported by those engaging in uphill running, with sprains usually occurring on either side of ankles where the lateral ligaments attach to ankle joints. When a sprain occurs, the bottom of the foot does not land squarely on the ground. Instead, the foot is forced into a sideways position, causing excessive stretching of ligaments. Other less common ankle injuries from running uphill include small “hairline” fractures and rupturing of tissues.
Achilles Tendon
The Achilles tendon is actually two tendons extending from the gastrocnemius and soleus muscles comprising the calf. These tendons merge and fasten to the heel bone where they facilitate execution of various ankle movements. In order to walk, run and hop, the Achilles tendon allows energy necessary for this type of flexibility to be stored in its cells. According to an article published in the "International Journal of Primatology," computer models suggest that the ability for the Achilles tendon to store energy increases optimum running speed by greater than 80 percent and decreases running costs -- extra energy expenditure caused by running uphill or over uneven ground, such as loose gravel -- by more than 3/4.
Achilles Tendonitis
Achilles injuries resulting in tendonitis are generally rated as mild, moderate or severe. The anterior talofibular ligament is affected when the injury is mild, resulting in some pain and minimal swelling. Moderate sprains affect both the anterior talofibular and calcaneofibular ligaments, which means the structural development of the ligaments are damaged. More pain is involved with moderate Achilles tendonitis, with visible swelling and bruising evident within 48 hours of the injury. Moderate sprains sometimes necessitate X-rays to rule out any bone damage.
Severe Achilles Tendon Rupture
A severe Achilles injury involves the anterior talofibular, calcaneofibular and the posterior talofibular ligaments. This type of damage usually involves a comprehensive rupture and potential bone fractures. Runners may hear or feel a popping or tearing sound, with pain being immediately experienced. Swelling steadily increases over the next hour, resulting in difficulty or inability to walk. Bruising may spread from the ankle to the foot and up the leg with a severe ankle injury. An examination of the ankle by a physician needs to be done as quickly as possible to diagnose and begin treatment. Certain incidences of severe Achilles ruptures may require casts and several months of physical therapy.
Healing Sprains and Tendon Injuries
Runners want to heal these injuries with as little scar tissue formation as possible, since the chance at repeating the injury is greater after experiencing an ankle tendon injury that leaves behind scar tissue. The ankle is vulnerable to tearing and rupturing from running uphill due to reduced elasticity in the previously damaged tendon. Sufficiently healed ankle problems will lessen your risk of re-injuring the tendon later and also minimize any pain you might feel while performing exercise or everyday activities. Make sure you follow doctor’s recommendations and allow the ankle to rest until completely healed.
References
- "Instep Dance Magazine"; Ankle Injuries; Rick Allen, DC; January 1998
- "International Journal of Primatology"; Evolutionary Robotic Approaches In Primate Gait Analysis; William Irvin Sellers, Todd C. Pataky; et al; March 2010
- Mayo Clinic: Shin Splints
- American Academy of Orthopaedic Surgeons; Achilles Tendinitis
- Mayo Clinic; Achilles Tendon Rupture
