I run about 3.5 miles every other day. My ankles are killing me. What can I do about it?

Question

I used to run track and cross country in High School. I'm 26 now and started running again. My ankles are starting to feel what shin splints feel like. What can I do to prevent this or get rid of the problem quickly so I can continue to run again. I run on a treadmill at the gym. Please help. Thanks!

Answer 1

Hey,

chances are you are probably pushing yourself to hard without enough rest. I would recommend giving yourself a break, maybe even a week to let your ankle tendons heal a bit. I would start out with light jogging + walking either 20 min 3 x a week or a combination of walking and running. The 8 min jog, 1-2min of walk method is pretty useful.

In terms of being easier on your ankles, make sure you have good shoes, and that you are rolling in your stride (heel to toe) you don't want to come down to hard and place strain in the early weeks. New training usually takes about 3 weeks to get used to it.

I recommend then to run for about 20 min 3x the first week, 20-30 min 4 times the next two weeks, and then you should start getting used to it. Never forget to give your ankles some rest!

Answer 2

Try starting out with 1 to 1 1/2 miles every other day. Then build it up. Until then, get better running shoes, and soak your ankles in epsom salts and water.

Answer 3

You can start by realizing that you aren't in high school anymore and need to run less than 3.5 miles at a time and invest in quality footwear for running and if you're still having pain, see a sports doctor.

Answer 4

Get a good pair of shoes and make sure you stretch well before you go running. And you might want to run a little less until the pain stops.

Good luck!

Answer 5

you need to work out your ankles before you run by stretching, such as ankle rotations. and you need to support your ankles make sure your shoe is a little loose but not so loose that your ankles could move around too much. maybe you should let your sore ankles rest for a while. make sure you have proper ankle support. good luck

Answer 6

first you need to streech the muscles from the bottom and the back of the foot. You can do this by sitting, grabbing the toes and gentle pulling them toward you. then strech them out away from you. Second you need to wacth how you are landing when you run. If you are landing on the heel first that is the problem right their. Try and land on the toes then down to the heel.

Answer 7

Orthopedic running shoes are the answer. You might have to buy a few duds before you get the one that addresses whatever imbalance or weakness your running is exacerbating.

Answer 8

elevate your ankles at night when you go to sleep. Soak them in cool water. Don't over work yourself. Ask someone to massage ankles.

Hope u feel better.

Answer 9

Go to a real running store and get good shoes.

Answer 10

Start slowly! For now, just rest them.