As a beginning runner, ankle pain is one of the most common maladies you'll likely face. Knowing how to deal with and prevent it from occurring benefits you as you become more accustomed to running, whether for fitness or for sport.

What Causes the Pain?

Overuse is a common theme among new runners who experience ankle pain. It takes time for all of the muscles, ligaments and tendons to get used to the newfound demands caused by demanding exercise. But instead of incremental increases, many runners make the mistake of giving it their all at the beginning. The end result is usually a sprain of the tendons and muscles surrounding the ankle, contributing to overall soreness that could last for days or even weeks.

If you feel a tingling or burning sensation in your ankle or lower leg, the cause may be something a bit more serious, especially if it persists for days. This sensation may be due to compression of the nerves and connective tissue around the ankle and lower leg. It's a good idea to see a podiatrist for a proper evaluation.

How to Treat It

Rest is usually the best policy for treating ankle pain within the first 72 hours. The American Orthopaedic Foot and Ankle Society (AOFAS) recommends applying ice every two to three hours at 20-minute intervals while the ankle itself is supported with a compression wrap. Over-the-counter pain medications may also be used to help alleviate the soreness.

Minor soreness usually takes a few days to go away. On the other hand, a severe sprain could take weeks to heal. Repeated sprains could be a sign of tendon or ligament weakness, which should be examined by a podiatrist as soon as possible.

Exercises You Can Use

The best way to alleviate and even prevent ankle pain is through a series of proactive stretches:

• Calf raises – Position yourself on the edge of an exercise step, making sure to stand as straight as possible. Next, lift your heels until your body weight shifts to the balls of your feet and toes. Repeat this step in three sets of 10 repetitions.
• Standing calf stretch – While facing a wall, step one of your legs back so you end up with a staggered stance. As you hold your back knee as straight as possible, lunge forwards on the front leg until you feel the calf muscle in your back leg stretch. Hold this position for 30 seconds for three repetitions.
• Ankle circles – You can perform this exercise prior to and after a run to keep the muscles around your ankles loose and flexible. As you're seated, raise your foot and rotate it clockwise and counterclockwise for 10 to 15 times each.

Warming up before a run and cooling down afterwards can help reduce the chance of ankle pain, all the while improving overall flexibility and endurance.

If you still have ankle pain, be sure to contact clinics such as Advanced Foot & Ankle Center of Palatine.