How do I stop my ankles from hurting after running?

Treating ankle pain

1. Rest. Avoid putting weight on the ankle for 48 to 72 hours.
2. Ice. Get an ice pack on the injury as soon as possible.
3. Compress. Wrap your ankle with an elastic bandage or use a compression sleeve designed for ankles.
4. Elevate. When possible, keep the ankle raised above your heart.

How do I stop my ankles from hurting when I exercise?

Exercises 1-7 can be done seated, while 8 and 9 are done standing up:

1. 1 – Achilles tendon and plantar fascia stretch.
2. 3 – Towel pickup.
3. 5 – Seated foot and heel raise.
4. 7 – Big toe lift and hold.
5. 8 – Standing calf stretch.
6. 9 – Deep calf stretch.

Should I run on a sore ankle?

If you’ve only sustained a mild ankle sprain, you may be able to use a more aggressive return-to-running program if your ankle allows it. Your initial runs should always be on a flat, stable surface like a road or a track, so there is no chance you’ll roll your ankle again while it’s still vulnerable.

How do runners strengthen weak ankles?

Weak ankles exercises

1. Stand with your feet hip-width apart, ideally at the edge of a step while holding the railing for balance.
2. Raise your heels up so that you’re standing on your toes, then lower your heels down.
3. Repeat 10 times.
4. Do this once a day.

Should I stop running if it hurts?

Severe Pain: The pain increases as you continue running and will typically cause you to limp. You should never continue running when you feel this type of pain.

Should I run through pain?

If the pain hasn’t disappeared the next day, don’t try and run on it. The only time it can be beneficial to run through pain is during rehabilitation, when you may need to overcome a little initial stiffness to regain the muscle’s flexibility.

Can running cause ankle pain?

If you encounter discomfort in your ankle while you are running it could be the result of tendonitis. This normally occurs as the result of overuse, as the tendons can become overworked during the process of repetitive running.

Why do my ankles hurt after jogging?

Can I run with ankle pain?

Here are a few things you can do for ankle pain: Rest. If your ankle pain persists, it’ll be better to avoid running for a while. This will allow the affected ankle to heal. Ice. Apply an ice pack on the painful region 10–15 minutes every hour. This will help numb the area and reduce pain and swelling.

What is the best way to treat a sprained ankle?

PRICE 1 Protection: Use supported equipment, such as a brace or splint. 2 Rest: Attempt to avoid placing weight on the ankle if it is hurting, perhaps try using crutches when walking. 3 Ice: Placing ice on the area that is in pain will help to reduce swelling as well as numb the pain.

What causes ankle sprains in runners?

The most frequent sprain that occurs in runners is an inversion sprain, this sprain happens when the ankle rolls inward, causing damage to the ligaments that reside on the outer edge of the ankle (most commonly the anterior talofibular ligament).

How do you know if your ankle is broken or sprained?

You can put no weight on your ankle at all, and there is a visible difference in its appearance (this may indicate that the ankle is broken). The pain you experience is intense, even when the ankle is being rested. A popping sound can be heard when you try to move your ankle.