Swollen Ankles after Running

The likelihood of an ankle injury, especially a rolled ankle, is quite high in case of runners or athletes. If the right technique is not followed while running, it can put a lot of stress on the ankles and knee joints. Running on an uneven surface can twist the ankle.

The overstretching of ligaments in the ankles can cause them to swell up. If the swelling is also accompanied by pain and bruising, one must get an X-ray done to check for the extent of damage to the ligaments in the ankle.

An ankle sprain is one of the common causes of swollen ankles. When your ankle gets twisted inwards or outwards, the ligaments, which are the bands of tissues that connect the bones to each other and provide support to the ankle joint, get overstretched or ruptured. Inversion injuries wherein the ankle rolls outward and the foot turns inward are common. These can cause swelling and pain in the ankles.

Achilles tendonitis is another condition that may cause the ankles to swell up. Achilles tendon is located at the back of the ankle. If this tendon becomes inflamed, the ankles might swell up after running.

It is extremely essential to ensure that you wear the right kind of running shoes. Runners or athletes must wear shoes that have supportive insoles. These minimize the risk of injuries while running and jogging. After prolonged use, the insoles can get damaged or worn out.

Get yourself a new pair of running shoes that are a good fit. Running on uneven surfaces can also cause an ankle swelling. When you run on an uneven surface, enormous pressure is exerted on your feet and ankles.

Though running is a great cardiovascular exercise that might help you stay in shape, you must also make sure that your body is ready for this kind of intensive exercise. Stretching before running prepares your body for the physical exertion.

So, make sure that you perform dynamic stretching exercises before running. Unlike static stretches, wherein you hold a stretch in one position, dynamic stretches involve moving or stretching your body through a continuous range of movements.

• Wear shoes with supportive insoles to minimize the risk of ankle sprains or injuries.
• Refrain from running on an uneven surface.

• If you have sprained your ankle, don't perform any activity that puts pressure on the ankle joint. Take ample rest to give your sprained ankle some time to recover.
• Application of ice packs on the swollen ankle can help in reducing the swelling.
• Apply a medicated cream on the affected ankle, and wrap it with a bandage.

Ankle sprains are categorized into grade I, II, and III, depending on the damage to the ligament. While grade I is characterized by overstretching of the ligament, grade II is characterized by the development of a partial tear. Grade III is the severe form that is characterized by a complete tear.

The treatment involves RICE (rest, ice, compression, and elevation). The aforementioned measures can be followed to lower the risk of such ankle injuries. If pain and swelling persists, it would be best to seek medical help.

Disclaimer: The information provided in this story is solely for educating the reader. It is not intended to be a substitute for the advice of a medical expert.