How to recover from ankle pain after running

Running can be said to be the most popular of the sports, both men and women, young and old, have carried out running exercise, can bring a lot of benefits to the body. But there are people who have ankle pain after running, what causes this? What is the reason for the ankle pain after running?

What is the reason for ankle pain after running?

Insufficient warm-up

Before running does not do a good job of warming up, so the body ligaments and joints are not active, can not adapt to the running state, but also easy to lead to joint ligament strain, so that the situation like ankle pain.

Lack of exercise

Usually do not exercise, suddenly participate in a strenuous running, the body parts can not adapt to a moment, it may produce ankle pain discomfort.

Excessive exercise intensity

The ankle is made up of a large number of ligament fibers, which protect the foot and the arch of the foot.

Incorrect running posture

During the running process, incorrect posture such as bending the head and lowering the waist or incorrect landing posture can cause ankle pain after running. Like running, the head and neck are not kept straight, but deviated to one side, which will lead to the deviation of the body center, and the resulting unilateral force will lead to ankle injury.

Unsuitable running shoes

The shoes you wear when running are not suitable or the laces are tied too tightly, which can easily lead to poor blood circulation in the feet; and running in slippers or high heels can easily lead to ankle sprains and thus produce pain.

Unsuitable running site

The poor elasticity of the running site, like running on hard concrete, has a great impact on the body's joints and ligaments, which can easily lead to injuries like ankle and knee joints, resulting in ankle pain.

How to recover from ankle pain after running

Stop running

If you have pain due to ankle sprain, you need to stop running immediately to avoid using the injured ankle again with force, which will cause the injured part to be more serious.

Apply a cold compress

After the ankle sprain, you can immediately take the measure of ice compress, using an ice pack or towel wrapped in ice on the sprained part, which can help slow down the blood circulation of the injured part, shrink blood vessels, and play the effect of reducing swelling and pain.

Apply hot compresses to the injured area

After 24 hours of painful ankle sprains, you can use hot compresses to help speed up blood circulation, which can reduce pain.

Proper compression

24 hours after the ankle sprain, you can use the correct amount of compression, taking the swollen and painful area as the center and rubbing it in all directions around.

Rest and recovery

After a painful sprain, do not play strenuous sports and take rest to recover from the ankle.

Seek medical attention promptly

If you have severe ankle pain after running, you should seek medical attention promptly to check the specific cause of the pain.

How to prevent ankle pain after running

1、Warm up before running. Before running must remember to do a full warm-up exercise, such as high leg lift in place, twisting ankle and other stretching movements, so that the ankle part of the joint ligaments and other activities can be opened. 2, wear the right running shoes. When running, choose to wear the right running shoes, like leather shoes, slippers, high heels do not wear when running, and try to choose soft and hard running shoes, can reduce the impact on the feet. 3, choose the right running site. Try not to run on hard concrete or uneven surfaces, which can also aggravate the impact on the joints of the feet and lead to pain in the joint ligaments. 4, control the intensity of movement. The actual situation, to gradually increase the amount of running exercise, rather than blindly to increase.