Running Ankle Pains

Written by Sierra Rein
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A runner, much like a thoroughbred racing horse, places all of his or her weight and force on the delicate bones of the feet and ankle with each stride. Runners are very likely to experience a lot of pain in the ankles, especially if the weight is placed incorrectly upon the foot. Sprains are incredibly common in this area, especially in the ligaments surrounding the ankle.

To prevent running ankle pains before a race, it is a good idea to strengthen the muscles by performing regular ankle, calf and shin workouts. Running shoes should be broken in enough to be comfortable; however, older shoes must be replaced on a regular basis. Placing properly sized sports insoles into the shoes can also help to reduce the chances of foot imbalance and ankle sprains.

Once pain in the ankle is recognized, it is best to keep weight off of it. Ice the area with a cold pack for 15 to 20 minutes at a time and compress the ankle with an ace bandage wrap to reduce swelling. Another good way to decrease swelling is to elevate the ankle by lying on a couch or bed and placing a pillow beneath it.

For Chronic Running Ankle Pains, Use Professional Ankle Wraps

Runners who expect to experience pain or swelling at the end of a race typically have cold boots on hand. These pre-manufactured boots are usually made of neoprene and have freeze-packs sewn directly into the lining. They can be kept in a refrigerator or on-site cooler until a need for an ice pack arises.

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