Ankle Pain

Abowles27

For a long time, I had ankle pain towards the front of my ankle for a couple of weeks after I started running. I finally found the answer to my problem after two years. I thought I'd post this because you might have the same problem and it might not have been something you thought of. For those two years, I looked on the Internet a lot, but all the websites told me it was an injury. To me, it made no sense because it would stop hurting after a couple weeks and an injury probably wouldn't do that.

I was in cross country for two years in high school. For the first couple of weeks, I couldn't run more than half of a mile continuously without severe pain usually in both ankles. Each step would just be so painful, but often times I had to run about a mile for warmup. Therefore, I just had to deal with it. Slowly, it would get better where running was completely fine. After the first year, my thought was that I had weak ankles which I guess isn't completely wrong. Then, I decided to wear inserts for conditioning the next year. I forgot why I thought that would help. It didn't really. So, I went through that season with the same problem.

When I came to college, I started to run again and had the same problem. A couple weeks later in September, I fell and sprained my tailbone. After that, it took me forever to get motivated again to run. When I finally did, my ankles were worse. Even after a couple weeks, I felt so much pain even just doing a third of a mile. I tried ankle braces which helped in the beginning, but it started to wear off. I was tired of trying things and still having the same problems.

I was on Facebook one day just looking at articles. I came across a video how to lace running shoes. It was a video where it showed that it helped prevent blisters. Then, I found more articles about different ways that could help alleviate various problems such as high arches, heel slipping, wide forefoot, toe pain, too tight. So, I'm not going to try to explain it on here because I'd do a horrible job, but there is a Youtube video. It's called A Tip from Illumiseen: How to Prevent Running Shoe Blisters With a "Heel Lock" or "Lace Lock."

I am aware that many people probably already know about lacing running shoes, but there's also a good majority of people who don't know about it. I mean no one told me about it and I asked plenty of people. Hopefully, this is helpful.

I

Schlackity

I'm replying to this so I can save. I have also noticed pain in the "front" of my ankles, but for me, it's after walking. I'm still too big to run without causing my knees major issues, so I'm walking for now, but I'm on my fourth day of MFP (for the second time around) and my ankles ache so badly, that I'm having trouble going up and down stairs. They even ache when I'm sitting still. I was under the assumption that all my muscles and tendons are just weak from lack of use, as the muscles in my shins also ache. Thanks for posting!

3athlt

As an unfortunate veteran of seven foot/ankle surgeries I can definitely relate to pain onset due to running and/or walking. I would definitely perform an internet search for foot/ankle exercises. There's lots of things you can use to begin, including a towel (I still HATE that exercise!) and thera-bands. I also suggest to start "drawing the alphabet" with your feet, and do this a LOT! This will definitely help get some strength and flexibility built up, but don't overdue it - take is SLOWLY! You can "draw the alphabet" anywhere and don't need any equipment to do it!

Since you have a chronic problem, you will not correct this overnight. You'll have to work on this a while. I would definitely make ankle strength/flexibility your main priority before you begin any type of a running program. As you begin to improve things, start off slowly. I would begin on the elliptical and graduate from there. You might also start cycling to get more low impact exercise. I would also recommend trying to incorporate some barefoot walking as you gain strength/flexibility, but do it in small doses.

I failed to mention that I'm not a podiatrist, doctor, therapist or trainer - but your pain may be associated with a faulty gait. Have you ever had anyone record you while you're running on a treadmill? Try getting a recording (from both sides and from the front and back) and compare it to runners that have the classic stride and/or runners that have the (what I've heard referred to a) "shuffle stride". Before shooting your video, try drawing a chalk line down the middle of the treadmill so you'll have a reference point to see if you're moving one foot inside/outside more than the other. Also pay close attention to the pronation/supination of both feet. You might be surprised on how much you'll pick up on a short video.

You could also be the victim of just having been born with "bad feet" or maybe one of your legs is longer than the other. Body imbalances can result in crazy things (through no fault of your own). Take your time, strengthen those ankles, and hang in there!

Good luck!