Sore ankles after running

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mentalchic78
mentalchic78 Posts: 9 Member
in Fitness and Exercise
so my ankles are working against me, at the beginning of each run they seem to lock and then ease out during the run, however after the run I hobble up and down stairs. I have tried mixing up running with cross training to reduce the impact and rotating the ankles before and after each run, is there any other suggestions please?

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  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
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    Stop running until they're better.

    What is your foot strike? How long have you been running? How far do you generally run per session? And did you have your shoes picked out by a running specialist shop after having your gait analyzed?
  • mentalchic78
    mentalchic78 Posts: 9 Member
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    I am merely an amateur runner and have only been running again for 3 weeks after many many years off. I am generally running 3k although last night I ran 6k and then another 3k this morn. Tomorrow is a rest day and I aim to run again on Thursday. Maybe just a case of too much too soon? Feeling super addicted to running though :/
  • mbaker566
    mbaker566 Posts: 11,233 Member
    edited July 2015
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    we need more info
    what is your level of ability?
    what are you doing for a run?
    how often do you train?
    etc

    a) my guess is you need to rest.
    b) do you have proper gear(good shoes)
    c) decrease the amount you are training-just guessing
  • ThatMouse
    ThatMouse Posts: 229 Member
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    If you have a Running Room store near you, or a running-specialized store, see if one of their staff can give you a gait analysis (but be careful - don't get sold on some quack). Or consider seeing a physio.

    I used to have problems with my right ankle just dying on runs, but when I went to a physiotherapist for it, he showed me that my ankle was super weak and loose - like, he could grab it and shift it back and forth a good half inch without pain kind of loose. I had to do exercises to strengthen it up and make sure I didn't hurt myself.

    It could also be a problem with flat feet/falling arches which is causing ankle pain. The physio would be able to see if you have these, too.

    Give it some rest and consider seeing a physiotherapist.
  • mentalchic78
    mentalchic78 Posts: 9 Member
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    I am now going to invest in better trainers too! I run possibly 4-5 times a week, generally down the towpath so sometimes uneven track, and between 3k and 6k. Only been running for 3 weeks, used to run years ago but nothing since.
  • IsaackGMOON
    IsaackGMOON Posts: 3,358 Member
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    You missed out one of my questions. What is your foot strike?
  • Angelfire365
    Angelfire365 Posts: 803 Member
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    I'm thinking too much too fast. Try a beginner's running program to ease yourself back into running again? If you used to lift heavy and stopped for a number of years, you wouldn't expect to be able to go right back into lifting what you did when you quit. If that makes sense. Maybe?
  • WhiteRaven
    WhiteRaven Posts: 138 Member
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    Another avenue you could look up that is not well known. Yet it is an efficient way to run is called CHI Running. Might work, might be bunk. Check it out.

    http://www.chirunning.com There also a walking program.
  • streamgirl
    streamgirl Posts: 207 Member
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    Definitely hit a running store and have them take a look at your shoes. If you over-pronate, for example, and don't have shoes for this, it will make your ankles hurt.
  • laurajo521
    laurajo521 Posts: 91 Member
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    You may be overdoing it for just starting back up. Definitely look at a beginners' running program. There are tons of apps that help you with pace and tempo. I also think you probably need better shoes. Definitely go to a running store with experts and have them analyze your feet. I never in 10 million years would've picked the shoes I'm in, but they've literally changed my life -- less plantar fasciitis and sore legs.
  • laurajo521
    laurajo521 Posts: 91 Member
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    Re: overdoing it with running. My exercise physiologist says maximum every other day on running, and right now I am training for a half-marathon and she actually wants me to use one of my cardio days for something other than running to keep from injuring myself.
  • nolakris
    nolakris Posts: 98 Member
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    I'd say you're doing too much, too soon. I'd definitely go to your local running store and see what they recommend. You may also want to check out the C25K running program.
  • mentalchic78
    mentalchic78 Posts: 9 Member
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    Thank you so much to all of you for your help and suggestions your all so helpful
  • isulo_kura
    isulo_kura Posts: 818 Member
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    streamgirl wrote: »
    Definitely hit a running store and have them take a look at your shoes. If you over-pronate, for example, and don't have shoes for this, it will make your ankles hurt.

    Not necessarily there is a lot of research showing that mild over pronators (which is a very large portion of runners) are just as well off in neutral shoes which is part of the reason the majority of shoe companies have gone away from classifying their shoes in such a way.
  • lauralieke
    lauralieke Posts: 1 Member
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    My first idea: bad shoes...
  • MamaBirdBoss
    MamaBirdBoss Posts: 1,516 Member
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    After all of that, if you still have problems, heel strikes transfer more force to your knees and mid-foot strikes to your ankles and calves. I have amazingly strong ankles and terrible knees, and I used to be a heel-striker.

    I'm an under-pronator. It's hard to find good shoes for that!
  • PHStevenson
    PHStevenson Posts: 52 Member
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    mentalchic78 wrote: »
    so my ankles are working against me, at the beginning of each run they seem to lock and then ease out during the run, however after the run I hobble up and down stairs. I have tried mixing up running with cross training to reduce the impact and rotating the ankles before and after each run, is there any other suggestions please?

    Please stop running! I had that problem and ended up not being about to walk well for about 2 weeks. It was the worst. I couldn't do anything. It will be better to take a couple days off and not injure yourself more.
  • mestabrook17
    mestabrook17 Posts: 11 Member
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    I actually have the same issues, very weak ankles. I used to run a lot in previous years, but have found the ankle pain has worsened over time. best thing, get the right shoes, take it easy and don't overdo it, vary up your workouts, YOGA!

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