Forces acting on the ankle joint can reach up to 13 times a person’s body weight while running. With this in mind, it’s no wonder why many people experience ankle pain after running. A compromised ankle joint is hard to work around, so we have to be diligent in our training, and make sure the ankles are prepared to meet the demands we’re placing on them. 

Anatomy of the Ankle Joint

The ankle is primarily a hinge joint, meaning it operates similar to a door hinge, allowing movement mostly in one plane. In this case, that plane is sagittal, which splits the body down the center into left and right halves. For the ankle, movement in this plane looks like pulling the toes up towards the shin (dorsiflexion) or pointing them down towards the floor (plantar flexion).

Our ankle is, of course, also capable of some inversion (tilting the sole of the foot inward) and eversion (tilting the sole of the foot outward). These are important functions for walking and running, particularly to help disperse load and absorb shock upon striking the ground with every stride. 

Three bones articulate together to make up the ankle joint; tibia, fibula and talus. Several ligaments (which attach bone to bone) and tendons (which attach muscle to bone) encase the ankle to support it and help it function, most notably the achilles tendon. Major muscles in the area include the gastrocnemius, soleus (both calf muscles) and tibialis anterior (shin muscle).

(Credit: Adobe Stock)

What Causes Ankle Pain During or After Running?

As you can see from the picture above, the number of attachments in the ankle to help hold it together and move in such versatile ways is truly mind boggling. This particular image shows only the bones and ligaments, you have to add on top of that numerous tendons and muscles that surround the joint and help it to operate. There is a lot going on, and a lot that could go wrong.

The average runner takes approximately 1500 strides every mile; that’s 750 foot strikes on either side. Any fault in your landing means excess force on one (or more realistically, several) of the structures in and around the ankle joint. With so much repetition, it doesn’t take long to wear something out, especially if the tissue isn’t strong and healthy to begin with. 

Running is, for many people, the way they begin exercising. Starting with unhealthy tissues and perhaps an overweight or obese frame, the ankle joint is in for a tough go. Even professional runners with healthy body compositions can only mitigate the risk so much, as the ankle’s unique positioning bears the force of every step and the load of the entire body.

These factors combine to mean that the possibility of spraining an ankle (stretching or tearing of one or more ligaments surrounding the ankle) is very high. Even if all is strong and healthy, stepping on a rock or slipping on some loose gravel can throw the ankle into an off-position and cause a problem. Keeping the ankles strong and mobile is key to injury prevention.

(Credit: Adobe Stock)

How to Strengthen & Protect Your Ankles

Included in our programming here at Dynamic Runner is an Ankle Strength & Rehab program to help protect against ankle injuries and reduce ankle pain after running. This is just one of the many targeted programs included in our Injury Prevention section, and we have hundreds of other stretching, mobility and strength training routines available, as well.

Below you’ll find a sample of some of the exercises we use to help runners reduce the risk of ankle sprains, and you can do them right in the comfort of your own home with zero equipment! These can be included in your running warm up or as part of a strength training workout.

If you’re looking for an all-in-one training platform that you can do at home, for a fraction of the cost of just one physiotherapy appointment, then Dynamic Runner was designed for you. Take your health and performance into your own hands, and join thousands of runners worldwide who are competing and training pain-free. Sign up for a 7-day FREE trial by clicking here.

Toe Heel Rocks

Instructions

• Start in a standing position with your feet hip width apart
• Press up onto your toes into a calf raise; feel the strong contraction in your ankles, feet and calves
• Lower your heels back down to the floor, then immediately rock back on your heels, pulling your toes up towards your shins
• Repeat the sequence back and forth for 30-60 seconds

Static Lateral Lunge

Instructions

• Stand in a wide stance with both feet facing forward
• Lunge sideways by bending one knee and keeping the other leg straight, be sure to keep the straight leg’s foot flat on the ground the whole time
• Lunge as low as your strength and mobility currently allows
• Hold the hands out in front of you as a counter-balance
• Push yourself back up to center, and then repeat on the other side
• Alternate back and forth for 30-60 seconds

Dynamic Calf Stretch

Instructions

• Stand in a split stance with both feet pointed forward
• Keeping your back heel flat on the ground, bend down into your front knee until you feel a stretch in the back calf
• Only go as far as you can while keeping your back heel flat
• Pause at your end range for a split second before pushing yourself back up to the starting position
• Repeatedly go in and out of the stretch, trying to get deeper each time
• Perform for 30-60 seconds
• Switch legs and repeat

Get Stronger, Faster & BETTER with Dynamic Runner

If you want to prevent injury, run faster, and train/compete pain-free—Dynamic Runner is for you! Our world leading running platform offers hundreds of HD streamed strength, stretching/mobility, and injury prevention routines all available to you 24/7 on your mobile device or laptop. Try us out for 7-days FREE by clicking here!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist