How to Prevent Ankle Pain After Running, According to Experts

Finishing a run only to realize you have a nagging pain in your ankle can fill any runner with dread. Post-run pain in the foot and ankle are common, and make up about one-third of running injuries, according to some research. And much like runner’s knee, these injuries can be frustrating and painful for runners—and, annoyingly, some may put you out of commission for a few weeks or even longer while you recover. 

For more on what to do if you experience ankle pain after running, plus ways to prevent a hurting ankle during future runs, read on. 

Causes of Ankle Pain After Running

The ankle may be small, but there’s a lot going on in this area, says Emily Splichal, DPM, a podiatrist based in New York City. The first step in figuring out what might be causing your ankle pain after running is assessing where, exactly, that pain is originating from: “People will consider ankle pain on the inside wrapping around the foot, for example,” she explains, “but you can also feel pain on the outside of the foot, as well as the literal joint.” 

Here are few possible culprits of ankle pain after running to keep on your radar: 

1. Improper Shoe Wear

It’s probably no surprise that shoes play a big role in your comfort. “Shoe wear can definitely contribute to some ankle pain,” says James Bicos, MD, a sports medicine orthopedic surgeon with Corewell Health in Bingham Farms, Michigan. Make sure you change your running shoes often (most brands recommend a new pair every 300–500 miles), and consider getting an evaluation from a running company to get fitted for the right shoes for you, he suggests.

2. Uneven Running Surfaces

Bumpy terrain is a common culprit for ankle sprains, a common running injury. (About 40 percent of all sports injuries are ankle sprains, according to one older study.) You’re most likely to get one after a so-called triggering event, Dr. Splichal explains: “If you were trail running and stepped on a branch, for example, it might be sprained.” 

But even jogging on the road can contribute to general pain in the ankle after running, Dr. Bicos notes. “The street is bowed in order to allow the water to drain into the gutters, but this can also create problems either with ankles and or hips,” he says. 

3. Another Medical Issue

Pain along the outer ankle or side of the foot, on the back of the heel or ankle, or a burning-feeling on the inside of the ankle are all symptoms that warrant a call to your doctor. They might indicate that you’re dealing with another condition that can also lead to ankle pain after running, such as peroneal tendonitis (inflammation in the tendons that connect the foot to the lower leg), tarsal tunnel syndrome (which is caused by strain on a nerve over time), or Achilles tendonitis (a condition that affects the Achilles tendon, the large, thick tendon that stretches from your ankle to your calf).

A more serious injury would be an ankle stress fracture, which is a crack or break in one of your ankle bones. This, too, could be caused by a triggering event, Dr. Splichal says, “like you twisted your foot in a funny way,” but may also occur as a result of overuse. A stress fracture isn’t something to take lightly—you’d want to see your doctor or go to the emergency room ASAP.

What to Do When Your Ankles Hurt After Running

When you get inside from a run or step off the treadmill, the first thing you should do is elevate your ankle, Dr. Bicos recommends. Next, put some ice on the area, he says, then check to see if any swelling or bruising is developing. (If there is, that’s a sign you might be dealing with something more urgent or severe.) You can also take anti-inflammatories such as ibuprofen, Dr. Splichal says (assuming your doc hasn’t advised you against it for any reason, of course).

Meanwhile, it’s important to avoid running as well as other high-impact exercises while you wait it out, experts say. Indoor cycling or walking might be OK, according to Dr. Bicos, “but if anything causes pain, I don’t recommend it.” 

If you do need to see an expert (such as if your pain doesn’t subside after a few days—more on that below), start with your general practitioner, a podiatrist, or another medical provider first, experts say. A physical therapist, for example, might be recommended after your doctor assesses your ankle, but “they can’t order X-rays or imaging,” Dr. Splichal notes. 

How Long Does Post-Run Ankle Pain Last?

This really does depend on what, exactly, is causing your ankle pain after running, experts say. “Sometimes, a small ankle sprain or pain after running only lasts a day or so,” Dr. Bicos says. But if it’s been four or five days and the pain is still significant—and preventing you from running—that’s a sign you should see an expert for an evaluation, he says. 

If your injury is something that’s been “kind of percolating” for a while, on the other hand, “those are the ones that take longer to resolve, since you’ve been continuously loading the area with stress,” Dr. Splichal says. For these types of injuries, it’s probably best not to wait before having your doctor assess it.

And, of course, if your pain is severe, don’t wait to see your doctor or go to the ER. That’s extra important if you can’t move your ankle or leg.

Can You Prevent Ankle Pain After Running?

There are situations when an ankle injury while running is completely unavoidable—like if you simply step the wrong way and suddenly have a sprain. But there are a few things you can do to maintain the health of your feet and ankles to hopefully prevent running-related ankle pain from happening in the future, experts say:

The Takeaway

Ankle pain after running is common but frustrating, especially since it usually requires you to take a break from jogging. The first step in figuring out what’s going on is assessing where the pain you’re feeling is coming from and what it feels like (Is it the back of your ankle? The outer area? Does it feel like tingling or burning?), then allow yourself a few days to rest. If your pain continues after you’ve taken a few days off, get in touch with your doctor for an evaluation. Many times, pain in the ankle after running improves with a bit of R&R, but sometimes it can signify a more urgent issue, experts say. Always go to the doctor or an emergency room right away if your pain is severe.