What to Address to Rehab Your Ankle Pain from Running and Prevent It From Coming Back
In our blog, “Identifying Ankle Pain and Injuries You May Be Experiencing From Running”, we talk about common ankle pain and injuries associated with running. Now, let’s get into the ways to rehab your ankle pain and prevent it from coming back when your shoes hit the pavement.
Ankle Strength and Stability
Having flexibility and mobility is important, but being able to control it is key. Strengthening the muscles is how we accomplish this. Focusing on strengthening each direction of ankle movement (dorsiflexion, plantarflexion, inversion, and eversion) and the individual muscles of the foot. Stability basically means balance, so exercises that challenge your balance reactions are also important.
Running form is often overlooked in physical therapy clinics. If your PT does not assess your running form, then run! (Literally, as far away as you can). Many times an issue with running form can be the key to preventing re-injury. Here is a short list of the most common faults.
Many people have heard of the term overuse. Overuse injuries are very common in running because it is a repetitive sport. Another term I like to use is misuse. This is when your mileage isn’t too high but you still develop an overuse injury because of the unnecessary stress being placed on a muscle. For example, if you are overpronating you are going to overuse the posterior tibialis muscle because it just has to work harder at a lower mileage.
Be sure to check out our blog, “Exercises for Ankle Pain During Running”, as we dive more into the exercises you can do for your ankle pain as a runner. If you are struggling with a running related injury, it’s time to send us a message at firstname.lastname@example.org or fill out a form here to request a free discovery visit.
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Dr. Brett Dick, PT, DPT