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Jogging & Sore Ankles

author image Rose Erickson
Rose Erickson has been a professional writer since 2010. She specializes in fitness, parenting, beauty, health, nutrition and saving money, and writes for several online publications including The Krazy Coupon Lady. She is also a novelist and a mother of three.
Jogging & Sore Ankles
Wrap your ankle with an elastic bandage to help ease soreness.

Jogging-related ankle soreness can vary from mild to severe and is caused by a variety of factors and conditions, some that require the attention of a doctor. Because soreness in the ankles can be debilitating, it is important to understand why it can occur and how it can be treated and prevented.

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You can experience soreness on the inside of your ankle, on the outside of your ankle or around the Achilles tendon, which joins your heel bone to your lower leg muscles. Soreness can be accompanied by additional symptoms such as inflammation, pain, skin discoloration and inflammation. You can also notice loss of mobility and experience a limp when walking.


Jogging-related ankle soreness can develop if you do not tie your shoelaces tight enough or wear inappropriate footwear that allows your feet to slide around in your shoes when running. Overusing the muscles, ligaments and tendons in your ankle area with excessive jogging or by not taking proper breaks in between workouts can trigger ankle pain. In addition, you can twist your ankle while running, resulting in a sprain, muscle tear or bone fracture. Some medical conditions such as gout and rheumatoid arthritis can trigger ankle pain while jogging.

Treatments and Prevention

Rest your ankles and refrain from running until soreness subsides. Hold an ice pack to the sore area to help reduce pain and inflammation. Wrap your ankles with an elastic bandage to help immobilize and support your ankle. Wear supportive shoes that are specifically designed for running. They should have proper arch support to keep your feet from rolling inward. Tie your shoelaces up tightly so that your feet do not move around in your shoes.


Do not ignore ankle soreness during or after jogging. Left untreated, soreness can worsen and lead to additional injury. Seek medical attention if ankle soreness lasts for longer than four days, is severe or you can’t place weight at all on your feet. In addition, go to the emergency room if soreness is accompanied by a fever, extreme swelling, bruising or an exposed tendon or bone. These could be symptoms of a serious injury or infection.

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