Anti-inflammatories like ice or ibuprofen can reduce inflammation, which may be causing redness or warmth in the ankle. R.I.C.E stands for rest, ice, compression, and elevation. You can also do it after every long run, to facilitate recovery and prevent ankle pain. R.I.C.E: You may have heard of the R.I.C.E method for treating injuries.For shorter runs, your body can typically handle more frequent training, but for longer runs, you’ll need more rest. Taking a day between sessions isn’t a blanket rule, but it’s a good place to start. Take a Rest Day Between Each Session: Ankle pain is your body’s way of telling you it needs rest.While this may seem minimal, it gives your body the chance to adapt. That means going from 20 miles a week to 22. Stick to the 10 Percent Rule: Increase your weekly mileage by no more than 10 percent.Here are some useful guidelines to help prevent overuse ankle injuries: When a runner doesn’t take sufficient time to recover between workouts or increase their mileage too quickly, they can become susceptible to an overuse injury. The most common cause of ankle pain is overuse, characterized by inflammation, swelling, redness, bruising, reduced mobility, and feeling warm to the touch. But beyond this, it can leave lasting pain and discomfort that interferes with their ability to complete daily tasks.
When a runner experiences sore ankles or ankle pain, it can prevent them from performing at their best. Ankle pain attributed to a muscle or tendon injury might feel tender, swollen, or sore to stand on. These muscles and tendons control movement to keep the ankle stable. Anterior tibialis muscles go down the front of the calves, allowing dorsiflexion.Posterior tibialis muscles run down the inside of the calves to support the arches.Peroneal muscles are located on the outside edge of the ankle and foot.Calf muscles run down the back of the lower leg and are connected to the Achilles tendon.If all movements feel fine, it may be a muscle, ligament, or tendon issue. Understanding the movement capabilities of the ankle joint can help you pinpoint a potential cause. The ankle joint is a hinged joint, capable of dorsiflexion (pointing toes upward), plantarflexion (pointing toes downward), inversion (rolling the arch of the foot inward), eversion (turning the edge of the foot outward), and medial and lateral rotation (turning the foot in toward the center of the body and away from it, respectively). It can also be a symptom of a strain, sprain, or stress fracture. Ankle pain is often accompanied by inflammation or swelling that interferes with your ability to run. Experiencing ankle pain after running can be frustrating and while sometimes it may just be as simple as a minor tweak, other times it can be a warning sign of a more serious injury.
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