Ankle Running Injury: Causes, Management, and Prevention
Running is a fantastic type of exercise that may help you stay fit and healthy. But, there is a risk of injury, particularly to your ankles. Ankle injuries can be excruciatingly painful and incapacitating, making it difficult to walk or even stand. If you are a runner who is having ankle pain, it is critical that you seek treatment as quickly as possible. In this post from London physiotherapy clinic One Body LDN, we’ll look at the causes, management, and prevention of ankle injuries when jogging.
Causes of Running Injury Ankle
Ankle injuries can happen for a number of causes, including:
Sprains: Ankle sprains are a common running injury. These arise when the ankle ligaments are strained beyond their usual range of motion. This might occur when you land awkwardly while running or change direction quickly.
Achilles Tendonitis occurs when a thick band of tissue joins the calf muscle to the heel bone. When this tendon is irritated, it might cause ankle pain. Achilles tendinitis can occur as a result of overuse or a sudden increase in the intensity or duration of your running.
Plantar Fasciitis is a thick band of tissue that runs along the sole of your foot, connecting the heel bone to your toes. When this tissue gets irritated, it can cause heel and ankle pain. Plantar fasciitis is a frequent running condition caused by repeated foot stress.
Stress Fractures: Stress fractures are small cracks in the ankle bones. Overuse or a sudden increase in the intensity or duration of your jogging might cause them.
Treatment of Running Injury Ankle
Ankle injuries are treated differently depending on their severity. Here are some popular remedies for ankle running injuries:
Rest is essential for ankle injuries to heal. Avoid jogging and any other exercise that causes ankle pain. To maintain your fitness levels while your ankle recovers, turn to low-impact activities such as cycling or swimming.
Applying ice to the affected area can help lessen discomfort and swelling. Several times a day, apply ice for 20 minutes at a time.
Compression: Compression can assist minimise ankle swelling. To compress the area, apply a compression bandage or sleeve.
Elevation: Elevating your ankle might also help minimise swelling. While sitting or lying down, you can prop your ankle up on a pillow.
Physiotherapy: Physiotherapy can help you regain ankle strength and flexibility. A physiotherapist can create an exercise programme tailored to your injury and help you heal.
Prevention of Ankle Running Injury
When it comes to ankle injuries, prevention is always preferable to cure. Here are some suggestions for avoiding ankle injuries while running:
Wear appropriate footwear: Invest in high-quality running shoes that give suitable foot support and cushioning.
Warm-up: Warming up before a run can help prepare your muscles and lower your chance of injury.
Stretching can assist increase flexibility and lower the chance of injury. Stretch your calf muscles as well as the muscles around your ankle.
Steady rise in intensity: Avoid abrupt increases in your running’s intensity or duration. Build up your running regimen gradually over time.
Sports massage can assist relieve muscle tension and increase blood flow to your muscles, lowering your risk of injury. Before or after your run, consider getting a sports massage near you.
Conclusion
Running is a great kind of exercise, but it may be dangerous, especially to your ankles. Ankle Running Injury are among the most common running injuries, and they can arise for a number of reasons, including overuse, inappropriate footwear, or an abrupt twist or turn. These injuries can range from minor to serious, such as a sprain or fracture. Regardless of severity, it is critical to treat ankle injuries as soon as possible to avoid long-term damage and ensure a quick recovery.
And remember, this ankle running injury can be avoided with good footwear, warm-up, and a gradual increase in running intensity. If an accident occurs, fast treatment and rest are essential for a quick recovery. If you have foot or ankle pain when running, or are in London looking for “sports massage near me” seek the assistance of a competent physiotherapist at One Body LDN today to avoid additional injury and help you get back on track.
