Forums >Health and Nutrition>Achy Ankles
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My ankles really start aching after about 8 miles at around 11:00. If I stop and stand on my outside feet edges for a minute, I get some relief and just keep going (13 miles). It goes away in a few hours. I'm a flat footed over pronator and I wear support shoes. So, my question is; are there any exercises that might strengthen whatever needs to be strengthened? Thanks !!!
Sorry, no advice from me.
I'm in for the replies because my daughter gets achy ankles also.
Sorry, no advice from me. I'm in for the replies because my daughter gets achy ankles also.
Hope she finds an answer too. Does it sound like mine?
Every person is different, if you can see a sports doc or physiotherapist to suggest exercises relating directly to your problem then that would be the best.
For me personally, I had been diagnosed with an anterior talofibular ligament strain. The outside of my ankles hurt and I was a significant over-pronator.
I have seen a pedorthist and had custom orthotics made (this was by far the most improvement for me). I had to go through at least 3 different people who used different materials and different structures/techniques to fabricate orthotics. The one I ended with was amazing.
The exercises I was recommended to do involved:
- standing on one leg (for 10 sec at first, then up to 30 sec, then with my eyes closed)
- various Theraband exercises where my ankle had to pull the band inside or outside
- using a wobble-board to balance upon while tilting it forward, then back, then to the left, then to the right.
These were meant to strengthen the muscles around my ankle and take the load off of the ligament while it healed and for the future strength of the ankle.
I think if you can get a specialist to look at it then you would have better success in finding out what needs to be done to correct it! Good luck!
Is it on the inside or the outside? I used to get pain on the inside (right below the ankle bone, around the posterior tibial tendon I think), and while changing shoes might have helped me a little, I think the big thing was just more time on my feet. As I've run more, they've gotten stronger. You can also Google strengthening exercises.
Yes! She'll go out with me for about 6 miles anything more and she's miserable, but for days afterward. I think it's because she's suffered several(10+) severe sprains & strains in the last 2 years, could be the sprains left her with compromised ankles. Or could be that her ankles are weak & that's why she's prone to sprains. The doctor said some people just shouldn't run & she's one of them. He was not particularly helpful. I'd have looked for a second or third opinion, but she's fine with not running. She mostly cycles now because that doesn't hurt her ankles.
ekat, It's the outside. I just got new support shoes, so I'll see if that helps.
I suggest taking organic supplements that can aid the achy ankle to help lubricate and support the repair of damaged joints and aids the formation of the muscles around your joints.
Half Fanatic #846
After being medically cleared of a more specific diagnosis for ankle pain, one of the best ways to strengthen weak ankles is to routinely walk or jog barefooted some. Don't overdo it, maybe take off the shoes after some of your regular runs, walk barefooted for 15-20 minutes several times a week, no shoes on in the house, and so on. I think after a few weeks of this you might just notice a positive difference. No harm in trying, and you will get stronger feet and ankles.
"I don't always roll a joint, but when I do, it's usually my ankle" - unk. "Frankly autocorrect, I'm getting a bit tired of your shirt". I ran half my last race on my left foot!
Agree! I love going barefooted. Sometimes I crash to the gym and remove my shoes to ran before my workout. I like that. Good suggestion!