Sore Ankles After Running Treatment
Sore Ankles After Running Treatment: Follow this complete home guide to find out what is causing it & what can start making it feel much better!
Sore Ankle Bone Or Sore Ankle Joint:
The ankle joint is one of the most overloaded joints of the body.
- It is unique because with each step it must handle essentially your entire body weight.
- It has a much small surface than the knee of the hip.
- This is is usually the most commonly irritated joint during running.
Symptoms of Sore Ankle Joint:
- Swollen Ankles.
- Redness or erythema.
- Throbbing pain.
- Worse after exercise & better with rest.
- More pain running than walking.
- Worse with increased weight bearing.
Most Common Cause Of Ankle Soreness:
1)Overworking your body:
In runners the most common source of ankle injury is doing too much too soon!
- It can take 4-6 weeks for tissues to adapt to the stresses of running.
- This is especially true in people training for marathons that are not used to the stress.
- If you never run, then start running 1-2+ miles every day, your body will not be able to handle it!
- Start running for 15 minutes for the first week, then 30 minutes, then 45 minutes.
- Don’t go straight into running for 1 hour every day, this is a recipe for disaster!
The lack of proper stretching & flexibility will destroy your biomechanics! This can cause you to run with a more bent knee, a more turned out foot(pronation) & with bent hips.
- This will overwork some muscles & underwork other muscles!
- **This will also cause lower back pain.**
- Tight hips: Stretch them out!
- Tight hamstrings: Stretch them out!
- Tight calves: Stretch them out!
- Tight plantar fascia: Stretch them out!
The entire theory behind barefoot running is based on shorter steps.
- Recent evidence is now showing that shoes increase your confidence & decrease pain upon heel strike.
- This allows people to take longer steps during there run.
- Take shorter steps!
- The most durable marathon runners in the world take shorter, choppier steps.
- Do not run like a sprinter over long distances, take more & shorter steps.
- It will save your back, your knees & your ankles!
Stop Doing This:
Try Doing This: