If you’re an avid runner, the last thing you need is ankle pain when running. Whether you’re just getting back into the running routine or striding through your training, pain is one thing that can knock the confidence right off your tracks. Our ankles take a beating for us on pavement and trails, so it’s important to listen to what our bodies tell us in order to maintain the momentum in running.

In this guide, I’ll be uncovering various ankle injuries, how to know what you have, and my recommendation for how to treat it. It’s important to understand that everyone is different and if you’re looking for a more realistic way to diagnose your specific injury, take advantage of our free 20-minute discovery session.

What type of ankle injury do I have?

What you can do

Often you can try the RICE method.

Rest. Avoid putting any pressure on your ankle. It’s recommended to walk with crutches until any swelling you may have does down and pain ceases.

Ice. Ice until the swelling goes down – this could be anywhere from 24-72 hours. Apply the ice pack for 10-20 minutes every hour or two during the day.

Compression. Use an elastic compression wrap such as an ACE bandage to reduce the swelling. It’s recommended to wear for the first 24-36 hours. If you are wanting to put weight on your ankle you will still need to protect it with a brace.

Elevate. Raise your ankle above your heart for 2-3 hours a day if possible. This will help to reduce any swelling you may have and prevent bruising.

What you do immediately and the following 72 hours will determine if the joints in your ankle will heal correctly and if you will be dealing with chronic pain for who knows how long. Rehabilitation is very important for the healing process of an ankle injury and utilizing a physical therapist will help to strengthen the muscles in your ankle as well as help to prevent further injury that you will now be more susceptible to after your first ankle injury.

If the damage to your ankle is severe enough, you may be recommended to undergo surgery to repair the torn ligaments.

Reduce the risk of an ankle injury

Exercise every day, but avoid exercising or playing sports when you are tired or in pain. It’s important to keep your muscles warmed up and stretched before engaging in running as well as maintaining the proper conditioning for your run or whatever sport you play. Eat foods that act as fuel for your body – meaning, eat a well-balanced diet that keeps your muscles strong, and allows you to maintain a healthy weight. Be sure to run on flat surfaces and avoid falling as much as you can.

You may benefit from a customized physical therapy care plan, or you may benefit from a brace or shoe insert. There could also be an underlying issue that is preventing you from a speedy recovery, for example, the symptoms of an ankle sprain are very similar to an ankle fracture. The best thing you can do is contact your doctor as soon as possible to ensure a speedy recovery.

Ankle Pain When Running

Runners put a lot of stress on their ankles whether it be pounding the pavement or trampling the trails – both can result in pain and injury. If your pain persists after the RICE method, consider calling a physical therapist for your diagnosis, treatment, and prevention of your ankle pain when running. Together we can create your customized care plan and get you back to doing what you love.

Meet your Physical Therapist Mike King, PT, DPT, OCS

In order to pursue a career in physical therapy, Mike attended Northern Arizona University where he received his Doctor of Physical Therapy (DPT) degree. After practicing in Utah for several years, he received his certificate as an Orthopedic Certified Specialist (OCS).

He worked for MountainLand Rehab for 7 years as a therapist, high school physical rehabilitation teacher, clinic director, and clinical improvement specialist. Eventually, the Valley of the Sun would entice him back home. He moved his family from Salt Lake City to Phoenix in March of 2015 and began working for a local company as a physical therapist while he pursued his dream of opening his own clinic.

The most fulfilling aspect of Mike’s profession is to see people recover from injury and pain so they can return to the activities that they love! Mike is happy to serve the areas of Peoria, Sun City, and Vistancia. We would love to welcome you, your family and friends, and patients to Desert Edge Physical Therapy.

Request an appointment with Mike King today!