How Do I Prevent Ankle Pain After Running?

Ankle pain during or after running is a common concern for both novice and seasoned athletes. It can not only hinder performance but also lead to more severe injuries if left unaddressed. The impact of each stride exerts a force on your ankle joints, which can cause discomfort if they’re not well-supported or if your form is incorrect. 

In this section, we’ll explore various strategies to prevent ankle pain, ranging from proper footwear selection to strength training exercises. Understanding and implementing these preventative measures can keep you running pain-free and help you maintain optimal ankle health.

Understanding Ankle Pain in Runners

Ankle pain from running is a common issue that affects both new and seasoned athletes, causing discomfort and sometimes leading to more severe injuries. The underlying causes of such pain range from inadequate footwear and improper gait to anatomical factors and lack of conditioning. Symptoms that runners may notice include stiffness, swelling, and sharp pain either during or after a run.

Symptoms of Runner’s Ankle

Runners may experience a range of symptoms indicating issues with their ankles, such as persistent soreness, swelling, or difficulty in movement after running. There may be an acute pain that subsides with rest or irritations that last for a prolonged period. While some discomfort might be expected after physical activity, especially in new routines, any recurring or lasting pain should be taken seriously as it could be a sign of ankle hurt after running.

Signs of Weak Ankles

Weak ankles often lack the necessary strength and stability to support vigorous activities like running. This lack of strength can manifest as frequent ‘rolling’ of the ankle, difficulty standing on one foot, or discomfort while performing balancing exercises. Runners with weak ankles will also typically find it challenging to run on uneven surfaces without discomfort.

Preventative Measures for Ankle Pain

Preventing ankle pain when running can often be achieved through practical steps such as:

  • Warm up properly before a run to increase blood flow to the muscles and joints.
  • Ensuring correct running form and posture can help in minimizing undue stress on the ankles.
  • Use appropriate footwear that offers the right balance of cushioning and support.
  • Including rest days in your training schedule to allow your body, including your ankles, time to recover.

Strengthening Exercises for Runners

Exercises that particularly focus on the ankles can help build resilience and prevent pain. Some useful strengthening exercises include ankle circles, heel raises, toe raises, and resistance band workouts. Incorporating balance-focused activities, like the use of a wobble board, can also contribute to stronger ankle muscles and better stability.

Dealing with Post-Run Ankle Pain

It’s not uncommon to experience some level of ankle pain after running. When dealing with discomfort, the RICE method (Rest, Ice, Compression, Elevation) can be a first aid measure to alleviate pain. It’s also essential to assess your situation—if the pain persists, it’s advisable to consult a healthcare professional or a physiotherapist specialized in sports injuries.

Recommended Ankle Exercises for Runners

To condition your ankles for running and lower the risk of injury, some specific exercises can provide targeted strengthening. These include:

  • Elastic Band Push-Outs: Sit with your legs stretched out and wrap an elastic band around your feet. Push your feet outward against the band’s resistance and slowly return to the starting position. These ankle exercises can help strengthen the muscles around the ankle joint, improving stability and reducing the risk of injury.
  • Balance Training: Stand on one foot, trying to maintain your balance for as long as possible. This exercise can improve stability and strength in the supporting muscles of the ankle.
  • Calf Raises: These strengthen the muscles around the ankle and the calf, further supporting ankle stability. Stand on the edge of a step, supporting yourself with your toes. Rise up and down slowly to work out both the calf and ankle muscles.
  • Toe Walking: Walk around barefoot, focusing on walking only on your toes to strengthen the muscles in your feet and ankles. These ankle exercises are beneficial for improving balance and stability while also enhancing the strength of the ankle muscles.


Ankle pain when running can be frustrating, but it shouldn’t prevent you from achieving your fitness goals. By understanding the symptoms, taking preventative measures, and incorporating targeted exercises into your routine, you can prevent or alleviate ankle pain for a more enjoyable running experience. Remember to always listen to your body and seek professional help if any pain persists. Keep running strong! 

There are different ways to approach preventing ankle pain when running depending on the individual’s specific needs. Some runners may require additional support from orthotics or physical therapy, while others may need to adjust their training routine and intensity. Additionally, paying attention to nutrition and hydration can also play a role in preventing injuries and promoting overall joint health. 

Ongoing maintenance through stretching and foam rolling can also help keep the ankle muscles strong and flexible, reducing the risk of pain during and after runs. Whatever approach works best for you, the key is to be proactive in addressing any discomfort or pain before it becomes a more significant issue. With proper care and attention, runners can continue to enjoy their passion without being sidelined by ankle pain.