ankle pain

Dealing with ankle pain after running

Fact Checked

Ankle pain after running is any type of pain or discomfort felt in the ankles. The pain can be due to injury such as a sprain or medical condition such as arthritis. Running places repeated amounts of force on the feet which spread to the ankles, legs, hips and the abdomen. The force is caused by the pounding of the feet on the pavement.

Causes of ankle pain

  • Wearing wrong sneakers such as old and could not provide appropriate support for the feet.
  • Tight muscles of the feet
  • Past injuries such as spraining the ankle
  • Excessive training especially long distance running
    Dealing with ankle pain after running
    Wearing wrong sneakers such as old and could not provide appropriate support for the feet.
  • Inversion sprains happens when the ankle rolls inward resulting to injury to the ligaments that is located on the outer edge of the ankle usually the anterior talofibular ligament.
  • Achilles tendinitis due to overuse, improper footwear and misalignment of the tendons.
  • Development of blisters due to rubbing against the skin especially long distance running


  • Take plenty of rest and avoid placing weight on the ankle. Perform gentle activities such as swimming to relieve pain and for fast healing of the condition. Move the ankle gently after a period of rest to prevent stiffness of the area.
  • Elevate the affected area above the level of the heart to lessen the throbbing pain. Put the affected ankle on a couple of pillows so that it becomes elevated.
  • Use a cane or crutches to help with movement. Apply a compression bandage on the weakened ankle to lessen the swelling and pain. Avoid wrapping it too tight to prevent the disruption of the blood circulation.
  • Apply an ice pack on the affected ankle for at least 20 minutes at 3-5 times every day to lessen the swelling and pain. Avoid placing the pack directly on the skin to prevent further damage and worsen the condition. Wrap the pack using a towel or a cloth before placing on the area. Another alternative is using bag of frozen vegetables such as peas.
  • Freeze a plastic foam cup filled with water and use it to massage the affected ankle.
  • Make a slush bath. In a bathtub filled with water, add few ice cubes and soak the affected ankle for at least 20 minutes.
  • Take the prescribed over-the-counter pain medications such as aspirin, ibuprofen and naproxen to lessen the pain and swelling.
  • Seek the help of the physical therapist for some rehabilitation exercises to restore the range of motion, stretching and strengthening of the affected ankle to relieve the pain and inflammation.


  • Stop running if experiencing tiredness and pain
  • Eat a healthy and well-balanced diet
  • Wear appropriate footwear for the activity
  • Perform proper warm up before running
  • Perform regular exercises every day
  • Maintain a healthy weight, not being overweight.
  • If possible, run only on flat surfaces.

Disclaimer / More Information

The material posted on this page on ankle pain is for learning purposes only. Learn to recognize and manage ankle injuries and conditions by taking a first aid and CPR class with one of our training providers.


Foot Health Facts – Ankle Pain: Causes, Treatments, and Prevention

Healthline – Ankle Pain: Understanding Symptoms and Seeking Relief

Mayo Clinic – Foot and Ankle Pain: Identifying Related Factors and Treatments

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