Running = ankle pain

JennieR

JennieR

Cathlete
For those of you that run, when you first started out, did you experience any ankle pain/discomfort? I've been running for 3 weeks now. I've gotten an ankle brace and got running shoes, but that doesn't seem to be helping. Is there anything else I can do? With every step it hurts. Anyone ever experience this?

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(¸.•♥´ (¸ ;.♥•Jennie•♥


Smoke free since: 2/05/08
 
Hello, I used to have the same problem, weak ankles. I just make sure that I'm warmed up before I start a run. I also make sure that the shoes I wear have really good support. I would also not run if it hurts so much. You might make it worse. I've done that before and it took me a long time to recover. Maybe you could just go for power walks with a weighted vest?
 
Janie, do you know if there's certain things I can do to strengthen my ankles? What do you do to warm up before a run?

*♥´¨)
¸ .• ♥ ´¸.•*♥´¨) ¸.♥•*¨)
(¸.•♥´ (¸ ;.♥•Jennie•♥


Smoke free since: 2/05/08
 
I only get ankle pain on occasion after a long trail run...calf raises can help strengthen that area...Here is a link to some exercises to do before you run that can help too:
http://www.nismat.org/traintip/runner/stretch.html

Also I can get my Chiropractor to adjust my ankles after a long trail run and that helps a lot. But if they continue to hurt you might have to back off a bit from running...
 
I don't get ankle pain, but sometimes knee aches when I am trying to do too much too soon due to impatience. This time around I am doing OK so far because I was very disciplined about building it up on a gradual, week by week basis. You may feel tempted to leap from 2 min running intervals to running a full 10 minutes at a time, but don't do it. Stick with the building-up program just as it is written: 1 min running segments only for first week, 2 min running intervals the second week, three the third week, etc, until you are up to 2 or 3 10 min running segments. You can then develop at a faster rate from there, but never increase distance by more than 10% each week, and build in "back off" weeks to give those ligaments, tendons, muscles and joints the time they need to adjust, strengthen and repair themselves.

I would suggest a couple of days off and then back off and do one of the workouts you did last week, run only 3 times per week and try building back up again slowly. See how you do.

Good luck,

Clare
 
Jennie,

If you bought your shoes at a running specialty store (recommended), I would go back and let them know of the problem, just to make sure you are in the right shoe.

One exercise you can do is to write the alphabet in the air with each foot. You can also work on balance and prioproception using a BOSU or wobble board, if you have either of those. (You can work on those without either device, but they are excellent for that.) And if you're near a beach, you could run or walk in the sand.

HTH. Happy trails!

[font face="bradley hand itc" size=+2]~Cathy[/font]

http://s228.photobucket.com/albums/ee296/runninteach/exercise/th_SnowBunny_tns.jpg
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"Do you want to feel my spatula?" Run, Fat Boy, Run
 
If your ankle hurts EVERY time you run, I think it's may be time to see a doctor or physical therapist. Have you injured this ankle in the past? Ankle pain can be a result of many different problems and if you're running through the pain, it could make it much worse. Any time the body has pain, it's sending you a signal (especially if it's persistent) and if you ignore it, there may be some problems in the future. I'm not saying you definitely have a problem, I would just err on the side of safety here. Plus, if you do have a problem, there may be a treatment that could get you back to running pain-free.

Carolyn :)
 
Carolyn, I do seem to have pain every time I run. I've never injured my ankles before so I'm not sure why they would be hurting like this. I am going to the Dr. the coming Wednesday, so I'll ask him about it.

Cathy, if the Dr. doesn't suggest anything, I'll try your suggestion.

Thanks for the replies ladies.

*♥´¨)
¸ .• ♥ ´¸.•*♥´¨) ¸.♥•*¨)
(¸.•♥´ (¸ ;.♥•Jennie•♥


Smoke free since: 2/05/08
 
Hi there,

I agree with alot of the advice you've already been given and good you have an MD appt so you can rule out any injuries, but I'm really thinking it could be the shoes. And if you've continued to run in not the right shoe, it can worsen the issue. If the MD rules out injuries, I'd go straight to a specialty running store and get fitted for the right shoe for you and your stride. Think of it as doing a Cathe Imax step routine with either flip flops or aerobic shoes....one of em' is gonna make it hurt..;-)

Just my .40 cents... :)

Thomasina

ETA: By the way, CONGRATULATIONS on being smoke-free!! Big kudos to you!
 
Jen,

Where is the ankle pain? I recently resumed my running - had been taking a break for months and ankle pain was part of why I stopped. My ankle pain was always in the left ankle and on the inside toward the top of my ankle.

My physical therapist said it was from having calf muscles that were too tight. If I stretch the calves super good it doesn't hurt anymore.

:)
 
>Hi there,
>
>I agree with alot of the advice you've already been given and
>good you have an MD appt so you can rule out any injuries, but
>I'm really thinking it could be the shoes. And if you've
>continued to run in not the right shoe, it can worsen the
>issue. If the MD rules out injuries, I'd go straight to a
>specialty running store and get fitted for the right shoe for
>you and your stride. Think of it as doing a Cathe Imax step
>routine with either flip flops or aerobic shoes....one of em'
>is gonna make it hurt..;-)
>
>Just my .40 cents... :)
>
>Thomasina
>
>ETA: By the way, CONGRATULATIONS on being smoke-free!! Big
>kudos to you!

I was running with just an old pair of shoes for the first two weeks, but I did just get a pair of running shoes. My ankles started bothering me for the get go.

Thanks for the congrats Thomasina.


*♥´¨)
¸ .• ♥ ´¸.•*♥´¨) ¸.♥•*¨)
(¸.•♥´ (¸ ;.♥•Jennie•♥


Smoke free since: 2/05/08
 
Reese, the pains all around the ankle (both sides). I have flat feet, so I'm wondering if that has anything to do with it.

*♥´¨)
¸ .• ♥ ´¸.•*♥´¨) ¸.♥•*¨)
(¸.•♥´ (¸ ;.♥•Jennie•♥


Smoke free since: 2/05/08
 
Hi Jennie. :)

I have flat feet too, and was wildly unsuccessful running until I got custom made orthodics. Still not the best runner, but it has helped my feet, knee and hip alignment immensely.

In C-U we have a free sports med clinic through one of the local hospitals. You go see a trainer, they assess the problem and either make recommendations of exercises, stretches, shoe type, or send you to the doc. If you have something like this, utilize it.

The running store is excellent advise. Our local running store actually has a treadmill and camera set up to look at your running gait to help determine the best shoes. I know I realized I had a great muscle imbalance last winter when I ran on the treadmill in front of the mirror. I never realized I was turning my right leg in such an odd way, and have worked on correcting that imbalance. So having someone who knows something watch you, or try to at least run in front of a mirror once.

Flat feet are a big pain, and I can see how the ankles can be affected as mine cause my feet to turn in, which is major stress on the ankles.
 
Thanks Dorothy. ;)

I'll have to do some searching to see if I can find a free sports med clinic around here.

*♥´¨)
¸ .• ♥ ´¸.•*♥´¨) ¸.♥•*¨)
(¸.•♥´ (¸ ;.♥•Jennie•♥


Smoke free since: 2/05/08
 
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