Sore Ankle while Running

jpoppx

I've just started running, and my ankle hurts every time I do. I can't run more than 1k without limping for the rest of the day. The pain stops when I'm just walking, but acts up every time I run or do stairs. I don't want to quit running all together, any tips to help?

_Waffle_

Stop running and switch to walking until your ankle gets better.

diannethegeek

jpoppx wrote: »

I've just started running, and my ankle hurts every time I do. I can't run more than 1k without limping for the rest of the day. The pain stops when I'm just walking, but acts up every time I run or do stairs. I don't want to quit running all together, any tips to help?

Please don't keep running on a bad ankle. I did and it's given me some chronic issues I have to deal with all the time now. Look up some basic runners stretches and skip the running until it's better.

Cherimoose

You could try going to a good running shoe store and let the staff pick the right shoes based on a running assessment.

Then follow the C25K running program.

If that doesn't eliminate the pain, you may need to put running on hold until you're closer to your goal weight.

mbaker566

i would first rest the ankle and then try what @Cherimoose said if you havent done these things yet

LKArgh

Rest and talk to your dr if it continues even after rest.

MobyCarp

When you stop running and your ankle hurts, look at both ankles. Is the hurt ankle swollen compared to the other ankle? If so, there is the possibility of a sprain. Directions from my podiatrist for my most recent sprain included immersing the ankle in a bucket of ices water for 10 minutes after running. This can be hard at first; you can think of it as a training exercise, where you build your tolerance from 2 minutes of ice water to 5 minutes to 7 minutes and ultimately to 10 minutes.

That's the "I" component of RICE. "R" for rest is obvious; you don't run the next day, and possibly not for a week if it doesn't get markedly better. "C" for compression is trickier; I got an ankle wrap from my podiatrist and he showed me how to apply it. If you know where to compress, you could just use an Ace bandage or generic equivalent. "E" for elevation is a hard one with feet and ankles. You could try propping the hurt leg on a second chair while sitting; this can be clumsy. I have not been consistent about elevation with a sprain.

If you're going to be a runner, get used to the idea of seeking professional medical attention when things aren't right. If you guess wrong about what the issue is, and as a result don't do the right things to deal with it, you can do permanent damage to yourself. General rule of thumb, if it doesn't get better with a week of rest you need to see a doctor.

Fair warning: It can be hard to tell the difference between a sprain and a stress fracture, if you haven't experienced both. What you do about a stress fracture is different from what you do about a sprain. Since you say you just started, I'd guess a sprain to be more likely than a stress fracture; but I am not a doctor, I haven't seen your ankle, and a message board is not a good substitute for a professional medical opinion.

enterdanger

Yeah. I'm with everyone who said stop running. I get stress fractures in my tibias. In fact, I was just cleared today to begin running from my latest set. (It's been 10 weeks without running) Any pain that is non muscular when it comes to running should be treated seriously. My newest set of instructions for start back include no running for 2 weeks any time I feel any kind of skeletal pain. boo.

If it hurts just to walk, definitely go see a doctor.

SueInAz

Continuing to run when there is pain is a recipe for disaster. Figure out what is causing the pain before you injure yourself either long term or permanently. And by "figure it out" I don't mean asking a bunch of strangers in a fitness forum or do a bunch of web research, see your doctor or a specialist. It may be something that can be corrected by a different pair of shoes but it may be something a lot more serious than that. I get that you don't want to stop running but you may put yourself in to the position that you will be sidelined for months or longer if you continue to run on it now.