Running is a relatively simple exercise method. Many people enjoy running, but improper running posture can easily lead to sports injuries, such as foot and ankle pain. So, why do our ankles hurt when we run?
Lack of warm-up before running causes ankle pain
Many people do not have the habit of warming up before running. When the body's joints, ligaments, and muscles are not properly warmed up before running, and if the intensity of the run is too high, it is easy to strain the joints and ligaments, causing ankle pain.
Wearing inappropriate shoes while running can injure the ankles
If the shoes worn during running are not suitable or if the shoelaces are tied too tightly, it can affect the blood circulation in the feet, causing poor blood flow and resulting in ankle pain.
Improper running posture can cause ankle injuries
If the landing posture while running is incorrect, landing too heavily or with a large stride, it can cause a significant impact on the ankles, resulting in ankle pain and discomfort.
Choosing the wrong running surface can injure the ankles
Some people like to run on uneven mountain trails, which can easily lead to twisting the ankles due to uneven surfaces, causing pain.
Running on hard cement or poorly elastic surfaces can also cause significant impact on the ankles, resulting in ankle pain.
Excessive running intensity causing ankle discomfort
If the speed or intensity of running is too fast and exceeds the body's capacity, it can cause fatigue in the muscles and joints, resulting in aching ankles.
Lack of exercise causing pain
Some people do not exercise regularly. Occasionally, they decide to run, but their joints and ligaments are not prepared for the stress of exercise, resulting in ankle and knee pain, as well as muscle soreness.
How to recover from ankle pain caused by running
1. If you experience ankle pain while running, first determine the severity of the pain. If there is no intense pain when moving the ankle, you can walk and stand without any pain in the bones, which indicates that it might be general muscle soreness or a sprain. You can try self-ice compress and massage. If the pain is severe, it is best to seek medical attention for examination and treatment.
2. If you twist your ankle during running, immediately stop exercising and apply ice to help reduce blood circulation in the injured area, constrict blood vessels, and reduce swelling and pain.
3. If the sprain is severe, apply heat after 24 hours to help accelerate local blood circulation and alleviate swelling and pain in the ankles.
4. After applying heat, massage the ankles in various directions around the painful area.
