Running and Ankle Pain: Causes, Relief Methods, and Pre-exercise Considerations

Running is one of the most common forms of exercise in daily life, especially during summer, when many people aim to lose weight through this activity. However, some individuals may experience ankle pain during or after running, which should be taken seriously. Understanding the underlying causes is crucial for effective treatment. The primary reasons for ankle pain often involve ligament injuries or muscle tightness. It is essential to perform adequate warm-up exercises before engaging in physical activity to avoid common mistakes that can easily lead to ankle injuries. This article provides a detailed overview of ankle pain relief methods and pre-exercise warm-up exercises.

Why Does My Ankle Hurt When Running?

1. Ligament Strain

For women experiencing ankle pain after running, the first step is to assess whether there is any swelling in the ligament area. If such swelling is present, it is likely caused by ligament strain. However, the pain caused by this condition usually does not significantly affect walking. If extreme pain is felt in the ankle during walking, it may indicate an ankle sprain or fracture, which requires immediate medical attention. While ligament strain is a common cause of ankle pain after running, the likelihood of an ankle sprain is relatively low.

2. Muscle Tightness

Many women tend to neglect muscle relaxation exercises after running and are eager to go home and shower. However, this habit is not advisable. After exercise, the muscles in the legs are in a contracted state, and it is crucial to perform stretching and relaxation movements to help the muscles return to a relaxed state. This promotes normal blood circulation in the legs. Failure to perform these muscle-relaxing exercises after running may impede blood circulation in the legs and feet, potentially leading to ankle pain and leg soreness.

How to Relieve Ankle Pain After Running?

1. Heat Therapy

For individuals experiencing ankle pain after running, if there is no sign of a sprain or fracture, heat therapy can help relieve the pain. This is because the flow of blood throughout the body is accelerated at higher temperatures, thereby reducing pain. However, it is advisable to change the hot towel every five minutes to ensure the effectiveness of the heat therapy.

2. Massage

For those who experience ankle pain due to a lack of relaxation exercises after exercise, massage can be an effective way to relieve the pain. When performing a massage, it is important to avoid excessive force to prevent further discomfort in the ankle area. Additionally, using massage oil can enhance the effectiveness of the massage.

Pre-exercise Mistakes to Avoid:

1. Knee Circles

Some people believe that performing knee circles before running can help the body adapt faster to the exercise. However, running primarily involves flexion and extension movements, and forcibly performing knee circles may injure the joints.

2. Neck Circles

Regardless of the type of exercise, some individuals like to perform neck circles, thinking it helps them stretch better. However, this practice does not provide significant warm-up benefits and may even compress the cervical spine, causing dizziness for those with cervical issues.

3. Lower Back Bends

To stretch the body, some people may perform lower back bends, with some even believing that bending lower and touching the ground with their hands is more effective. However, this approach puts tremendous pressure on the lumbar spine, and combining lower back bends with twisting movements may lead to lumbar injuries, making the effort counterproductive.