In this article, you will find out everything you need to know about sore ankles after running and the most effective ways to treat it, including an advanced treatment called Prolotherapy.
Effective Remedies for Sore Ankles After Running
Experiencing ankle pain after running is a common problem among runners. This article explores the causes of sore ankles, quick remedies for pain relief, long-term prevention strategies, and advanced treatment options such as Prolotherapy. By understanding the root causes and proven solutions, runners can protect their joints and return to pain-free running.
Table of Contents
- Key Takeaways
- Understanding Sore Ankles After Running
- Common Causes of Sore Ankles
- Symptoms of Sore Ankles
- Ankle Diagnosis
- Immediate Relief for Sore Ankles
- Long-Term Solutions to Prevent Sore Ankles
- Treatments for Ankle Pain
- When to Seek Professional Help
- Case Study
- Summary
- Frequently Asked Questions
- Contact ProHealth Clinic
- Author Bio
- References
Key Takeaways
- Sore ankles after running are often linked to overuse injuries, improper footwear, or poor running mechanics, leading to issues such as tendinitis, stress fractures, and sprains.
- Immediate pain relief can be achieved with the RICE method (Rest, Ice, Compression, Elevation) and NSAIDs.
- Long-term prevention requires strengthening exercises, mobility work, proper warm-up and cool-down, and supportive running shoes.
- Injury prevention strategies, including proper warm-up drills, strengthening routines, and choosing the right footwear, are essential for reducing the risk of sore ankles after running.
Understanding Sore Ankles After Running
The ankle joint is a complex structure of bones, ligaments, tendons, and muscles that absorbs significant impact during running. Running places significant stress on the ankle joints and surrounding leg muscles, which can increase the risk of discomfort and injury if not properly supported. Repeated stress can cause acute injuries (sprains, strains) or chronic issues (tendinitis, instability). Recognizing the underlying cause of ankle pain is essential for proper treatment and prevention.
Weak or imbalanced ankle muscles can contribute to foot and ankle issues, increasing the risk of pain after running.
Common Causes of Sore Ankles
Overuse Injury
Repetitive force from running can lead to tiny cracks in the bone known as stress fractures. Repetitive strain can cause Achilles tendinitis or stress fractures. These injuries are caused by too much stress on the bone and can result in persistent pain that worsens with activity. A study published in the British Journal of Sports Medicine (Hreljac, 2004) found that overuse injuries account for up to 70% of running-related musculoskeletal injuries. If pain persists, more serious injuries may require advanced treatments such as crutches, physical therapy, or even surgery.
Improper Footwear
Wearing shoes that do not provide enough support can lead to biomechanical imbalances and ankle stress. Improper footwear may fail to support body weight adequately, especially for runners with flat feet, increasing the risk of ankle pain and injuries. The American College of Sports Medicine emphasizes choosing footwear with cushioning, stability, and proper arch support to reduce injury risk.
Poor Running Form
Running on uneven surfaces raises the risk of foot twists and ankle rolls, which can lead to sprains. Correcting gait and practicing efficient running form can reduce impact and protect the ankles.
Symptoms of Sore Ankles
- Pain ranging from mild soreness to sharp, stabbing discomfort.
- Swelling and inflammation following activity.
- Stiffness and reduced mobility, especially in the morning.
- Difficulty bearing weight on the affected foot.
- Runners may experience pain or muscle pain in the ankle and surrounding areas after running.
Pain and Swelling
Swelling with bruising is common in an injured ankle, especially with ankle sprains and strains. Keeping the ankle raised above heart level can help reduce swelling and pain. Early management is critical to prevent chronic instability. Severe swelling and pain may indicate a broken ankle rather than a simple sprain, so proper assessment is important.
Stiffness and Limited Mobility
Persistent stiffness may indicate underlying tendon or ligament injury, and may also be a sign of chronic pain or ankle arthritis. It requires medical evaluation if symptoms do not improve with rest and rehabilitation.
Ankle Diagnosis
Accurately diagnosing the source of ankle pain is a vital first step in effective treatment and long-term recovery. The ankle joint is a complex structure, and pain can arise from a variety of causes, including ankle sprains, stress fractures, Achilles tendonitis, and overuse injuries. A thorough ankle diagnosis typically begins with a detailed medical history and a physical examination of the ankle joint and surrounding tissues. Healthcare professionals may assess your range of motion, check for swelling or tenderness, and evaluate your walking pattern to pinpoint the underlying issue.
In some cases, further diagnostic tools such as X-rays, MRI, or ultrasound may be recommended to rule out stress fractures or to get a clearer picture of soft tissue injuries like Achilles tendonitis. Identifying the exact cause of ankle pain is crucial, as it allows for a targeted treatment plan that addresses the specific injury and helps prevent future complications. If you are experiencing persistent or severe ankle pain, or if you suspect an ankle sprain or overuse injury, seeking a professional diagnosis ensures you receive the most effective care for your ankle joint and a faster return to pain-free activity.
Immediate Relief for Sore Ankles
For short-term relief, follow the RICE protocol:
- Rest – Avoid running or weight-bearing activities to allow healing.
- Ice – Apply ice packs for 15–20 minutes every 2–3 hours within the first 72 hours.
- Compression – Use an elastic bandage or ankle sleeve for support.
- Elevation – Raise the injured ankle above heart level to reduce swelling.
NSAIDs (e.g., ibuprofen) and other over-the-counter pain relievers may help reduce pain and inflammation in the early stages.
Long-Term Solutions to Prevent Sore Ankles
For lasting ankle health, adopt preventive strategies that build resilience and stability—building ankle strength and performing ankle exercises are key to prevent injuries.
Strengthening Exercises
Exercises such as calf raises, single-leg balance drills, and resistance band work improve ankle stability and reduce injury risk. Strengthening the calf muscle and calf muscles is important for ankle stability. Weak muscles and weak ankles can increase the risk of injury, making it essential to address these issues. Exercises targeting the ankle muscles and lower leg help improve overall stability. Plyometric training (e.g., jump squats, hops) helps condition the ankle to absorb impact forces.
Proper Warm-Up and Cool-Down
Dynamic warm-ups (e.g., high knees, leg swings) help increase blood flow and prepare the joints and muscles for running. Improving blood flow through warm-up and stretching aids in injury prevention by making muscles more flexible and less prone to strain. Incorporate ankle circles into your warm-up routine to improve ankle mobility and reduce injury risk. Post-run static stretches, especially targeting the Achilles tendon and calves, such as calf stretches, reduce stiffness and improve recovery.
Choosing the Right Running Shoes
Well-fitted running shoes with cushioning and arch support help distribute pressure evenly and minimize strain. Gait analysis can determine the best shoe type for individual biomechanics.
Treatments for Ankle Pain
When conservative methods aren’t enough, advanced treatments may be required to address chronic ankle pain or joint and muscle pain that does not respond to initial care.
Prolotherapy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat ankle pain. Published research demonstrates its pain-relieving, anti-inflammatory, and regenerative benefits.
The treatment involves injecting a natural regenerative solution into the affected area, stimulating collagen production and strengthening weakened tissue. By addressing the root cause of ankle pain, Prolotherapy provides long-lasting results and prevents recurring symptoms.
When to Seek Professional Help
If you are experiencing pain that does not improve, or if ankle pain persists for more than a week, is severe, or prevents weight-bearing, seek medical advice. Untreated injuries such as ligament tears or fractures can worsen without proper intervention.
Case Study
A 2022 case study published in the Journal of Orthopaedic & Sports Physical Therapy reported that runners with chronic ankle instability who underwent structured strength training and prolotherapy experienced significant improvements in mobility, pain reduction, and return-to-sport outcomes compared to standard physiotherapy alone.
Summary
Sore ankles after running are often caused by overuse, poor footwear, or improper running mechanics. Immediate relief can be found with the RICE method and NSAIDs, while long-term prevention relies on strengthening, mobility, and supportive shoes. For chronic or severe ankle pain, advanced treatments such as Prolotherapy may provide permanent relief.
Frequently Asked Questions
What causes sore ankles after running?
Overuse injuries, improper footwear, and poor running form are the most common culprits. These factors place repetitive stress on the ankle joint, leading to inflammation and pain.
How can I relieve ankle pain immediately?
Follow the RICE protocol (Rest, Ice, Compression, Elevation) and use NSAIDs to control swelling and pain within the first 72 hours.
Which exercises help prevent ankle pain?
Calf raises, resistance band ankle inversions, and single-leg balance drills help strengthen supporting muscles and reduce instability.
When should I see a doctor for ankle pain?
If the pain is severe, persists beyond a week, or you are unable to put weight on the ankle, consult a healthcare professional to rule out fractures or ligament injuries.
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Author Bio
Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating ankle pain, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with ankle pain and providing effective treatment options to alleviate them. He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy and pursued further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and Heidelberg University in Germany.
Over the years, he has had the privilege of treating elite-level athletes, including Olympic and Commonwealth medallists.
LinkedIn: Oliver Eaton
References
- Hreljac, A. (2004). Impact and overuse injuries in runners. British Journal of Sports Medicine, 38(5), 498-502.
- American College of Sports Medicine. (2020). Choosing the right running shoes. www.acsm.org
- Kaminski, T. et al. (2022). Rehabilitation strategies for chronic ankle instability. Journal of Orthopaedic & Sports Physical Therapy, 52(3), 160-172.