Sore ankle after running

[bunnyfoo]

Just wondering if anyone else gets a sore ankle after their LR. My left ankle on the outside usually gets pretty sore if I run any distance longer than 9 miles. It hurts enough that I have a hard time taking off my shoes using my foot (I know it's bad for your shoes but bending down after a LR is tough too). I usually only hurts for a couple of hours after my run or if I try turning my foot inward (if that makes any sense).

I was thinking of getting a wrap or brace for my ankle but I'd rather fix the problem. Not sure if it's my shoes because the pair I did my LR in yesterday have less than 150 miles on them.

Any ideas? TIA

 

[crewmatt]

If you're outer ankle is getting sore you might be pronating too much. What shoe are you currently running in vs. what you've run in in the past. Also how far is 9 miles compare to your normal everyday runs. Like do you do 2-3 miles every other day then 9 miles on saturday you are doing too long of a run on saturday, as your major muscle groups will be fine but the supporting muscles wont be used to the load.

 

[Kirsty-Leigh]

I have the same problem, but mine is the inside of my left ankle. I strap it up with KT tape and if its really bad I have a brace too. I agree its not good to just strap it up if there is something wrong but mine is because my foot goes inwards (I know there is a fancy word for it but I forget it) if I can get my foot to strike straight it doesn't hurt, hence the taping. I have shoes and insoles that are meant to help but they dont correct the problem fully. I hope the problem goes away soon

 

[MouseDogMom]

One of the exercises the PT showed us is really good for strengthening the ankles, and it's really simple. Start by standing on one foot (I bend the other one behind me, flamingo-style) for 30 seconds at the time on each foot. Gradually build up to 2:00 at the time. When you get good at it, close your eyes while doing it. (I haven't achieved that level yet!) I discovered that my ankles are really weak, and I can definitely tell when I've done this for a few days. It may be worth a try.

Jackie

 

[bunnyfoo]

Thanks for the suggestions everyone!

Matt - The LRs on my current training plan are a little bit longer than what I'm use to. I'm training for a 30K at the end of March. So every weekend, it alternates between 13 and 15 mile runs. The weekday runs are definitely a lot lighter. I wear a NB 769 which is a stability shoe - when I first started running, I wore Kayanos but the toe box wasn't high enough.

Jackie - Thanks! I'll give that exercise a try. Sounds like it would be good for balancing too - something else I should be working on too

Kirsty - How do you like the KT tape? Is it hard to do on your own? I wouldn't have any idea how do it myself.

 

[MouseDogMom]

Vicky - I didn't want to admit the part about the balance. I am so embarrassingly bad at this exercise that my family and coworkers get great entertainment from watching me attempt it.

Jackie

 

[Kirsty-Leigh]

The KT tape is much easier to use that you would think! I didn't have a clue when I first bought it! When you buy it, it comes with little instruction manuals for each injury. But what I did was to go online to www.kttape.com and they have video tutorials on how to do it, it's really easy when you get used to it. I love the tape, it got me through Goofy! I honestly did not believe it would work and now I can't live without it!!!

Kirsty

 

[APrunner]

Do you have a local running store where someone may be able to check you out? You actually may not need a stability shoe. Medial posted shoes actually cause problems for me.

The balance exercise it good. I like to do a little barefoot running. This also strengthens your feet and ankles. Start really slow and short mileage though. You will use muscles you are not accustomed to using.

Good Luck.

 

[bunnyfoo]

Thanks for the suggestion I think my shoes (NB769) are stability shoes. I use to run in Kayanos but the toe box was too low so I switched out. I haven't had my running re-assessed by a running store for about a year now - that was when I changed to a 769. Funny thing was, one person said that stability shoes were right for me but the other sales person thought I should be in motion control. Go figure! My PT believes in barefoot running (or at least using shoes like Nike Free) but he's not a runner.

 

[dislvr74]

If it is the outside of your ankle that is bothering you, it could be your peroneal tendon. I have the same problem and also use KT tape to manage it. I don't think they have instructions posted on their website, but they do on their facebook page. Basically, do a strip of tape around your heel and along the outside of your foot and then you do another stip along the outside of your ankle and up the leg. Their instuctions have pictures and make a lot more sense than that!

 

[APrunner]

bunnyfoo: how is the wear pattern on your shoe. I am wondering if you would be better off in a neutral shoe as opposed to a stability. If the wear is more toward the outer part (at the forefoot), you may be better in a neutral shoe. I would expect the inner ankle to hurt more if overpronating too much.

 

[APrunner]

By the way, I am intrigued by the Free, just have not made myself purchase them. I like the Nike Avant and Lunar racer 2.

 

[crewmatt]

Also something else that can help, especially on long runs (and I know this goes against all running safety) is to switch sides of the road. The gentle crown on the road can cause problems like that

 

[momof2minnies]

Yes as above poster said a cambored road(arch in the middle) will wreck havoc on your ankles if you always run in the same direction on that road.You need to switch directions to allow for the same position on the other foot.I think this month's Runners World is where I saw this explained.They also say only do this if it is safe for you to not face traffic patterns.

Linda

 

[bunnyfoo]

AP - You know, my wear pattern actually looks a lot like someone who underpronates but my arches definitely aren't high so I don't get that.

crewmatt/momof2minnies - My chiro and RMT have told me to alternate sides of the road. What I usually do is reverse my routes every few days so that I'm running them in the opposite direction.

So maybe this has something to do with my ankle pain... I just noticed that my right shoe has a different lacing pattern than left shoe. The left has normal lacing while the right has a lock lacing style. Why is it like that? I don't know - I think that's how it came from store so it's something I probably never paid any attention to. I'm going for my 3 month reassessment with my chiro on Monday so I'm going to mention it to him.