Understanding Lateral Ankle Pain When Running: Causes and Solutions
Are you an avid runner who's been experiencing discomfort on the outer side of your ankle during your runs? If so, you may be dealing with lateral ankle pain, a common issue that can affect runners of all levels. At Active Rx Rehab and Wellness, we're here to help you understand the potential causes of lateral ankle pain when running and offer solutions to keep you on the track pain-free.
What is Lateral Ankle Pain?
Lateral ankle pain is characterized by discomfort or pain on the outer side of your ankle. It can range from mild discomfort to severe pain and can be caused by various factors. Runners often encounter this type of pain due to the repetitive stress and impact of running. Oftentimes this pain is associated with the ATFL or Anterior Talo-Fibular Ligament (ATFL).
Common Causes of Lateral Ankle Pain When Running
1. Ankle Sprain:
Ankle sprains occur when the ligaments on the outer side of the ankle are stretched or torn. Runners can twist their ankles on uneven surfaces, leading to sprains and subsequent pain.
2. Overuse Injuries:
Overuse injuries, such as peroneal tendonitis, occur when the tendons on the outer side of the ankle become inflamed due to repetitive stress. This is common in runners who increase their mileage too quickly or neglect proper warm-ups and cool-downs.
3. Running Mechanics:
Poor running mechanics, such as supination (rolling outward) of the foot, can increase stress on the lateral ankle and lead to pain. Inadequate footwear or worn-out shoes can exacerbate this issue.
4. Weak Muscles:
Weakness in the muscles that support the ankle, particularly the peroneal muscles, can contribute to lateral ankle pain. This can be a result of muscle imbalances or inadequate strength training.
5. Trauma or Fractures:
In some cases, direct trauma to the outer ankle or stress fractures in the ankle bones can cause lateral ankle pain. These injuries typically require immediate medical attention.
Solutions for Lateral Ankle Pain
If you're experiencing lateral ankle pain while running, it's essential to address the issue promptly to prevent further discomfort and potential complications. Here are some solutions and steps you can take:
1. Rest and Ice:
If you suspect an acute injury or sprain, start by resting and applying ice to reduce inflammation. Avoid running until the pain subsides.
2. Proper Footwear:
Ensure you have appropriate running shoes that offer proper support and cushioning for your foot type. Consult with a knowledgeable shoe salesperson or a podiatrist for recommendations.
3. Physical Therapy:
Physical therapy can be incredibly beneficial for treating lateral ankle pain. A skilled physical therapist can assess your running mechanics, identify muscle weaknesses or imbalances, and develop a tailored rehabilitation plan to address your specific needs.
4. Strength Training:
Incorporate strength training exercises into your routine to target the muscles supporting the ankle, including the peroneals. Your physical therapist can guide you through these exercises.
5. Gradual Return to Running:
If you've been sidelined due to lateral ankle pain, don't rush back into running. Gradually increase your mileage and intensity to avoid re-injury.
6. Orthotics or Bracing:
Depending on the underlying cause of your lateral ankle pain, your physical therapist may recommend orthotic inserts or ankle braces to provide additional support and stability.
7. Consult a Specialist:
If your pain persists despite conservative treatments, consider consulting an orthopedic specialist. They can provide further evaluation and may recommend advanced interventions if necessary.
At Active Rx Rehab and Wellness, our team of experienced physical therapists is dedicated to helping you recover from lateral ankle pain and get back to enjoying your runs pain-free. We offer personalized treatment plans tailored to your specific needs, and we're committed to helping you achieve your running goals while maintaining optimal ankle health.
Don't let lateral ankle pain sideline your passion for running. Contact us today to schedule an evaluation and start your journey toward a pain-free and enjoyable running experience. Your ankle health matters, and we're here to support you every step of the way.