Running offers great physical benefits—improved heart health, better stamina, and weight loss—but for many runners, there’s one downside: their ankles hurt after running. It’s a common issue, but understanding whether it’s just normal soreness or something more serious can be tricky. While some discomfort after a run is expected, persistent or severe pain may be a red flag for an injury or medical condition that requires attention.

In this article, we’ll dive into why ankle sore after running happens, the diseases that could be at play, and when you should seek professional help. With some helpful statistics, we’ll also highlight how many runners face this problem and provide actionable steps for prevention and treatment.

Is It Normal for Ankles to Hurt After Running?

Some discomfort in your ankles after running is relatively common, especially if you’ve recently increased your distance or intensity. But if the pain is persistent, sharp, or accompanied by swelling or bruising, it may signal a more serious issue. According to a survey from the American Running Association, approximately 20–25% of runners experience ankle pain each year.

Understanding the causes of ankle pain after running can help you address the issue before it worsens. Let’s explore some potential causes.

Common Causes of Ankle Pain After Running

1. Achilles Tendonitis

One of the most common causes of ankle pain after running is Achilles tendonitis. This occurs when the Achilles tendon—the large tendon at the back of your ankle—becomes inflamed due to overuse. It’s particularly common in runners who suddenly increase their intensity or change their form. Symptoms include pain at the back of the heel, especially when running or walking.

According to the American Journal of Sports Medicine, Achilles tendonitis accounts for about 11–15% of all running injuries. The pain typically worsens with activity, especially when running uphill or during the push-off phase of a stride.

2. Overuse and Repetitive Stress

Running puts repetitive stress on your ankles, and without adequate recovery time, the soft tissues—such as ligaments and tendons—can become irritated and inflamed, leading to soreness. This type of ankle pain after running is more common in long-distance runners who may exceed their body’s natural capacity for recovery.

3. Improper Footwear

Wearing worn-out shoes or shoes that don’t offer proper support can exacerbate ankles to hurt after running. Footwear with insufficient arch support or cushioning can lead to misalignment and added stress on the ankles. Studies show that running in improper shoes is responsible for up to 40% of lower extremity injuries.

4. Weak or Imbalanced Muscles

Weak calves, hips, or even core muscles can cause the ankle to take on more strain during running. This can lead to fatigue and pain in the ankles, especially when running long distances or on uneven terrain.

5. Other Medical Conditions

Besides Achilles tendonitis, there are several other medical conditions that can cause ankles to hurt after running:

• Ankle Sprains: A sudden twist or fall can lead to ligament damage, causing swelling and pain.
• Tendinitis: Inflammation of the tendons in the ankle can cause pain and limited movement.
• Stress Fractures: Small fractures in the bones of the ankle, often due to overuse, can cause severe pain.
• Bursitis: Inflammation of the bursa (fluid-filled sacs) around the ankle joint can lead to pain.

When to Be Concerned About Ankle Pain

You should consider seeking medical advice if:

• The pain is sharp, stabbing, or persistent.
• There is significant swelling, bruising, or redness.
• The ankle feels unstable, or you have trouble walking or standing.
• Symptoms persist for more than a few days despite rest and at-home treatment.

Ignoring these warning signs can lead to more serious injuries and longer recovery times. Up to 30% of runners who don’t address their ankle injuries appropriately suffer from chronic conditions that require longer recovery periods.

How to Prevent Sore Ankles After Running

✅ Choose the Right Footwear

Ensure you wear running shoes that match your foot type and provide the support needed for your running style. Try to get yourself a high-quality ankle brace for running to experience ultimate comfort with protection.

✅ Warm-Up and Cool Down

Always take time to warm up your muscles before a run and stretch afterward. This helps reduce muscle tightness and prevents injuries.

✅ Strengthen Supporting Muscles

Incorporate strengthening exercises for your calves, hips, and core into your routine. This improves muscle balance and reduces the strain placed on your ankles during a run.

✅ Gradually Increase Intensity

Suddenly increasing mileage or speed is a common cause of injury. Stick to the 10% rule—don’t increase your weekly mileage by more than 10%.

✅ Use Supportive Gear

If you’re prone to ankle pain after running, consider wearing an ankle brace or compression sleeve to provide extra support and reduce strain on the joint.

Home Care for Ankles Hurt After Running

If your ankles are hurting after a run, here’s what you can do to relieve the pain:

• Rest: Give your ankles time to recover by reducing activity for a few days.
• Ice: Apply ice for 15–20 minutes every few hours to reduce swelling and inflammation.
• Elevation: Raise your ankle above heart level to promote fluid drainage and reduce swelling.
• Compression: Use an elastic bandage or ankle brace to minimize swelling and provide support.

If pain continues for more than a week or worsens, consult a healthcare provider to rule out any serious injuries or conditions like tendonitis or stress fractures.

Final Thoughts

So, should you be worried if your ankles hurt after running? While it’s not uncommon to experience some sore ankles after running, you should pay attention to the intensity, duration, and nature of the pain.

By strengthening your muscles, using proper footwear, and implementing good recovery practices, you can minimize the chances of ankle pain after running and continue enjoying your runs without worrying about discomfort.