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:
Outer ankle pain while running may result from a previous ankle sprain, peroneal tendon irritation, poor ankle stability, training errors, unsuitable footwear, or—in some cases—a stress fracture. The location, timing, and severity of your symptoms can help determine the likely cause. A physical therapy assessment can identify the underlying movement or strength problem and help you return to running safely.
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).
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.
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.
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.
Peroneal tendon injuries can cause outer-ankle pain, swelling, weakness, instability or snapping and are sometimes mistaken for ankle sprains. American Medical Society for Sports Medicine
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.
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:
If you suspect an acute injury or sprain, start by resting and applying ice to reduce inflammation. Avoid running until the pain subsides.
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.
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.
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.
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.
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.
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.