So i’m running because i’m joining the army.i’m running every day, about 2 miles. for the first 3 weeks i it was tough, but i kept at it. it became easier and i was really proud of my self. then about a week ago my ankles started to hurt. mostly on the inside of the ankles, my left more then my right. whats going on?
I suggest you see a podiatrist or a good sports trainer. It may be due to pronating feet, and if so, orthotics can correct it.
It also be just over training. Are you wearing good running shoes?
Where exactly on the inside of the ankle?
I’m guessing tendinitis, specifically the Achilles.
Ice 3-5 times a day. You can gently rotate the ankle to maintain mobility but no stretching for the time being. As mentioned, anti-inflammatories.
Be very aware, this can be one of the more stubborn ailments runners are prone to. Catch it early and it shouldn’t take long to resolve
No running for two weeks at least, you can cycle, swim, anything that won’t irritate the tendon.
If you are pain free by then you can start to work back.
Lean against a wall 1 leg forward (knee bent) and 1 leg back, (knee straight), you’ll feel the stretch in the calf. Slowly bend the rearward knee until you feel the stretch move to the Achilles. DO NOT OVERSTRETCH, you can re-inflame the tendon.
What a bizarre coincidence. I just started having this exact problem last week. And it’s also the inside of my left ankle.
To me it soft of feels somewhat like a bruise, but when I look at the ankle, it’s not purple.
I run on the treadmill (instead of concrete road) which I thought would reduce chances of impact injuries.
well thats not good. i’ve been stretching the !@#$ out of it thinking it would help. time to brush off the old mountain bike.
i went walking today thinking that the less strenuous workout would be good, but damn if my ankles still hurt. just got done icing them up.:mad:
I had that, only on the outside. Thought it was a bruise. Then thought it was a sprain. Turned out in the long run to be a sprain with free added stress fracture. Just, you know, letting you know.
Wonderful. I probably have a stress fracture now. I hope I don’t have to get my leg amputated.
I bought an spinner exercise bike to reduce the running days.
I wonder if people who alternate cycling with running still get sprained ankles.
Sprained ankles have nothing to do with your activity. No ankle is strong enough to hold up when the entire body weight comes down on it wrong.
True, but I’ve been running hard for over a year and only recently started having this pain issue with the ankle. Maybe my technique has gotten worse or my shoes have worn out causing an undetected pronation.
When I first started out, I had pain in the shins and lower ribs but that went away after the 1st month and didn’t come back.
By coming down wrong I meant when the ankle turns under as when you step in a hole or such.
If you’re still using the same shoes after a year,you absolutely need new shoes.
Running shoes are only good for 300-500 miles and the midsole materials start to age-harden after about 18-24 months.
quick question. i’ve stopped running for the time being and am now just walking two miles a day. i read that it helps if i ice up my ankles. how long should i keep ice on them. how often per day should i ice them. thanks
15-20 min, 3-5 times(as possible).
First, rest and recover.
Secondly, do some research on running styles. There’s a lot of conflicting ideas out there, but the ultra-marathoners rarely get the same injuries your average Joe 3x weekly runner does, and they tend to do a lot of things the same. Forefoot striking, keeping your hips even with your feet rather than kicking forward, keeping knees bent to make your gait light and springy, letting the tendons in your lower legs and ankles absorb the shock rather than pounding on your joints. Doing some of your workouts barefoot strengthens feet and ankles tremendously.
Sure sounds like a strain or stress fracture. Pain in the lower shins are usually stress fractures. Certainly not Achilles’ tendon strain, as you would feel that in the back, near the heel.
Ultra-marathoners don’t get that kind of injury because they train and build themselves up to a lot of running. Strains and stress fractures usually occur when you start running and don’t build up sufficiently. When you first start running, you should definitely not do even two miles. Just jog easy until you feel tired and then walk until the entire time is 20 minutes. Keep increasing your jog as you are able until you can jog the whole 20 minutes. Then you can build up to 30 minutes, etc. But since you have been running for a year, this does not appear to be a problem with too much too soon. If the inside of your heel is worn down, that can produce the problem described. Check to see that your shoes are not too worn, especially at the heels, and that the midsole still has sufficient cushion. It should feel soft and cushy and not hard or brittle.
The normal foot pronates. Problems arise upon overpronation or supination. This does not sound like a foot-roll problem, which usually affects your knees.
Ice the injury section immediately after the exercise, to reduce inflammation. Instead of ice, use a sack of frozen peas or wrap the ice with a towel, to prevent burning.
Landing on your forefoot instead of your heel can lead to Achilles’ problems and even your problem. Beginning literature on running and the YMCA running method recommends landing on your heel and rolling off your big toe (which is normal pronation). You cannot pronate if you land on your forefoot: pronation is a heel-to-toe movement, with push-off off the big toe. Sprinters land on the balls of their feet, but most marathoners and ultra-marathoners land on their heels.