When I started running seriously, I didn’t think much about my ankles—until the pain showed up.
Ankle pain is one of the most common issues runners face, and it can range from a dull ache to something that stops you in your tracks.
The truth is, your ankles take a beating every time your foot hits the ground, and if you don’t protect them, they’ll let you know.
I’ve rolled my ankle, limped through runs, and learned the hard way what it takes to keep them healthy.
This isn’t just about avoiding injury—it’s about building strength and stability so your ankles can handle the miles ahead, whether you’re on the road or the trails.
If you’re dealing with ankle pain or want to prevent it before it starts, I’ll share what worked for me: the causes, the fixes, and the exercises that keep me running strong.
Let’s get to it.
The Most Common Causes of Ankle Pain in Runners
Here are a few reasons ankle pain is common in runners:
1. Overuse
It happens when you ramp up your mileage too fast without giving your body time to adjust.
2. Improper Footwear
Wearing shoes that don’t fit right or lack support can make your ankles unstable and cause pain.
3. Poor Running Form
Overstriding, landing hard on your heels, or weak foot mechanics can stress your ankles. I’ve struggled with this myself and had to adjust my form.
4. Weak Ankle Muscles
If your ankle muscles aren’t strong enough, your ligaments take the strain, making them more vulnerable to injury.
How the Ankle Joint Works:
Every stride you take while running puts your ankle to the test. The ankle joint absorbs and distributes impact, acting as a shock absorber for your body.
Let’s break it down: the ankle joint helps with dorsiflexion (toes up) and plantarflexion (toes down), letting your foot adjust to the ground. These movements not only help propel you forward but also absorb shock during running.
Without these motions, your knees, hips, and spine would take the full impact of each foot strike.
Here’s the catch: when your ankle mechanics aren’t working right—like when your ankle muscles are weak—it can’t do its job well.
This adds stress to nearby joints, raising the risk of sprains, strains, or tendinitis.
Think of your ankle as your body’s first line of defense against impact—if it’s not properly trained or supported, it breaks down. That’s when injuries like rolled ankles or Achilles tendinitis occur—especially if you’re not being careful.
How to Prevent Ankle Pain in Runners
Now that we know what causes ankle pain, let’s get into how you can avoid it—from strengthening exercises to wearing the right shoes.
These are all lessons I’ve learned the hard way, and trust me, adding them to your routine will make a huge difference.
1. Strengthen Your Ankle Joint
Building strength in your ankles is one of the best ways to prevent pain.
Think of it like laying the foundation for a house—if your ankle muscles are weak, the foundation is shaky, and that’s when injuries happen.
Focus on exercises that target all four directions of ankle movement—up, down, side to side. These are a must.
Here are a few exercises that will help:
- Ankle Circles: Rotate your ankles in both directions to improve flexibility and stability.
- Ankle Alphabet: Write the alphabet with your toes—sounds weird, but it works.
- Calf Raises: Stand with your feet flat and raise your heels as high as you can, then lower them back down.
- Shin Raises: Sit with your legs straight and lift your toes while keeping your heels on the ground.
I’ve been doing these exercises regularly for a few years now, and they’ve really helped me avoid the usual ankle pain that comes with running.
I’d recommend doing them 3-4 times a week for 12-16 reps each.
If you’re hitting the trails often, increase the frequency.
2. Balance Training
Good balance equals good ankle control. You can strengthen the muscles around your ankle, but if you can’t balance on one leg without wobbling, you’re still at risk for sprains.
Balance training isn’t just some yoga nonsense—it’s key for stability.
Better balance means better ankle control, which means less risk of rolling your ankle mid-run.
Here’s how to add it to your routine:
- Single-Leg Balance: Stand on one leg for a minute. Make it harder by closing your eyes or standing on a foam pad.
- Unstable Surface Balancing: Try balancing on a Bosu ball or wobble board. These really challenge your stability.
- Wobble Board Exercises: If you’ve got one, great. If not, get one. It’ll challenge your balance and proprioception like nothing else.
Trust me, balance training isn’t just for yogis—it’s essential for runners, especially if you’re running on uneven terrain.
3. Avoid Running on Uneven Surfaces
I love trail running, but I’ve learned that uneven surfaces are a major risk for ankle injuries.
Rocks, roots, and uneven trails can cause your foot to twist and roll.
If you’re prone to ankle pain or have a history of sprains, it’s important to be cautious. On smoother surfaces like roads or tracks, the risk is lower, but trails require extra attention to where you place your foot.
When I run on trails, I wear shoes with better ankle support and a grippy sole to prevent slipping.
I also focus on every foot placement to avoid missteps.
4. Run in the Right Shoes
Wearing the wrong shoes is a quick way to stress your ankles. I’ve learned this the hard way.
The right shoes are essential for giving your ankles the support they need to handle the impact of running. Look for shoes that fit well, have good arch support, and provide solid cushioning around the heel.
I’ve found that rotating between road and trail shoes based on the terrain helps reduce ankle strain. After about 400-500 miles, I replace my shoes. Keeping old, worn-out shoes only increases the risk of ankle pain.
What to Do If You Experience Ankle Pain
Despite our best efforts, ankle pain still happens sometimes.
Whether it’s after a race or a long run, here’s how to manage the pain and keep it from getting worse.
1. Don’t Ignore the Pain
Ankle pain might seem like a small problem, but ignoring it can make it worse. I’ve been there—pushed through it, only for it to get worse later. If you feel pain, take a break and figure out what’s going on.
I’ve had to stop running a few times when pain flared up. Slowing down or stopping helped me prevent long-term injury.
2. Ice, Elevate, and Rest
The R.I.C.E. method—rest, ice, compression, and elevation—works wonders for ankle pain. After a run, I ice my ankle for 15-20 minutes to reduce swelling and elevate it for better circulation. Rest days are crucial for healing, so I focus on low-impact exercises like swimming or cycling.
3. Consult a Professional
If the pain doesn’t go away, it’s time to see a doctor or physical therapist.
They’ll figure out the cause, whether it’s a sprain, tendinitis, or something else, and give you the right treatment.
I’ve worked with physical therapists to fix my form and strengthen my ankles. It’s been a game-changer.
Preventing Future Ankle Pain: What I’ve Learned
Here’s what you need to know about being proactive about ankle pain as a runner:
1. Listen to Your Body
If your body tells you something’s wrong, take a break.
I’ve adjusted my plan when my ankles felt tired, and it always paid off. Taking care of your body now will help you stay injury-free later.
2. Strengthening Exercises for the Lower Legs
Weak ankle muscles can’t handle the stress of running.
I’ve added these exercises to my routine, and they’ve made a huge difference.
Exercises like calf raises, ankle circles, and resistance bands have strengthened my ankles and reduced injury risk. I recommend these for any regular runner.
3. Focus on Form and Flexibility
Running form isn’t just about speed—it’s about injury prevention.
I aim to land mid-foot instead of on my heel to reduce ankle impact.
I warm up before each run and stretch after to improve flexibility and mobility.
Conclusion
Ankle pain is common for runners, but it doesn’t have to stop you. With the right strategies—strengthening exercises, good footwear, and mindful form—you can prevent ankle pain from becoming chronic.
Listen to your body, treat injuries early, and focus on recovery.
Whether on trails or pavement, your ankles are your foundation.
Take care of your ankles, and they’ll carry you through every mile.
Thank you for stopping by.
Keep training strong