5 Mistakes That Cause Sore Ankles When Running
Injuries can affect any runner, from novices to marathon pros, with sore ankles being among the most common. Alongside maintaining proper running form and wearing the right running shoes, your mindset can help you keep on track and off the sidelines of your training.
A shift in focus from having tunnel-vision on performance, to prioritising recovery can help support the delicate balance between mind and body.
Explore the connection between mindset and physical health, learn about common mistakes leading to injuries, and let Sportitude help you craft a running experience that helps you avoid those much dreaded sore ankles when running.
Mistake #1: Wearing the wrong shoes
When it comes to the transformative sport of running, you can't underestimate the force behind each stride – your attitude. However, the quality of your men's running shoes or women's running shoes is also paramount to the health and happiness of your feet.
As a new runner, you may be tempted to hit the pavement in whatever shoes you have on hand. This is a recipe for injury as everyday shoes like sneakers, simply do not offer the research-based technologies, cushioning and support required to protect your feet and ankles from the repetitive impacts of running.
We recommend investing in a pair of shoes from a trusted brand, like Saucony shoes or Hoka shoes to start your running journey on the right foot.
Our Sportitude shoe experts can help you choose running shoes that will work in harmony with your feet, either through a RunDNA analysis in-store, or a LiveFit video chat shoe fitting service that allows us to connect with you anywhere in Australia.
By pairing a running shoe that offers the correct fit (not too loose or too tight) with the right support (neutral or stability) for your feet, you can help ward off common running injuries like sore ankles. Comfier feet translate to better performance on the road, trail or on race day.
Mistake #2: Overtraining
You can shape your body physically as well as mentally by being passionate about your runs. However, the idiom of listen to your body is true. Neglecting this in preference for a push through the pain mantra can lead to burnout and injuries.
Similarly, increasing your training load too fast, too soon, can increase your risk of injury. If you're a new runner, opt for a gradual progression in distance and pace, and try a well-thought training plan like Couch to 5K to help make your running goals attainable and injury-free.
As a guide, experts recommend that people run 3 to 5 days a week for 30 - 45 minutes. This helps avoid problems like shin pain, sore ankles and stress injuries in your muscles while still helping you get fit and healthy.
It’s like wearing compression tights; they’re designed to aid, but they must fit just-right. In the same way, your running should seamlessly integrate into your life, allowing you to support your passion without risking overtraining.
💡KEY TAKEAWAY: Running is about more than distance; it’s the blend of mindset, passion and a focus on recovery that truly drives a runner forward.
Mistake #3: Incorrect running form
It’s not just about putting one foot in front of the other. The way you run - your posture and running form - influence the stress exerted on your ankles. When foot and leg muscles lack balance, even minute changes in foot placement during a run can strain specific parts, causing pain. Factors such as stride length and footstrike can also come into play.
Ultimately, it is not the act of running that becomes the issue, but the way you run. Adopting an appropriate posture and technique reduces injury risk, making each kilometre more enjoyable.
For more information, check out How To Improve Your Running Form From Head To Toe.
Mistake #4: Neglecting cross-training
For runners, cross-training is about integrating other physical activity into your routine. Try occasionally swapping running sessions for strength training, yoga/Pilates or non weight bearing exercises like swimming and cycling. This can give the muscles that you primarily use for running a well-deserved break, while strengthening your underused muscles.
Not only does cross-training help support your recovery, but it makes you a better runner - improving the strength and flexibility of your muscles. Stronger and more flexible muscles are less susceptible to injuries like sore ankles - helping you stay on track of your training.
Check out Rejuvenating Yoga Poses You Can Do In Bed, 5 Simple Dumbbell Exercises You Can Do At Home or 5 Essential Home Gym Equipment For A Small Space for cross-training inspiration.
Mistake #5: Not warming up or cooling down
It might be tempting to dive straight into a run or abruptly end it, but this is best avoided. Launching into a run without preparing your muscles is just like operating machinery without oil – it’s a recipe for breakdown.
Warm-ups and cool downs improve the transport of oxygen-rich blood to your muscles, preparing them for the forthcoming exertion and setting them up for recovery. Neglecting either step is a sure path to ankle distress and injury.
You may consider stretching or foam rolling as part of your warm-up or cool down strategy to help limber up muscles pre-run and gradually transition to a pre-workout state post-run. This can help provide relief from sore muscles. For your ankles specifically, a mini foam roller can be used to help relieve tension and improve mobility.
💡KEY TAKEAWAY: For a fulfilling run without injury, the right shoes, technique and pre-run rituals are essential.
Elevating your running journey with Sportitude
Quality gear: The foundation of exceptional running
In order to run effectively, it is essential to have the right gear on hand. A good pair of running shoes is crucial to ensuring that your ankles are protected and supported during your run. In order to reduce the risk of injuries, it’s vital that you ensure the cushioning and fit of the shoes are right.
A trick some runners have discovered is alternating between different shoe models, usually referred to as shoe rotation. This exposes the feet to varying degrees of heel elevation and cushioning, giving your ankles that extra shield against strains. To help runners find the ideal pair, Sportitude boasts an extensive range of running shoes tailored for both the dedicated marathoner and the Sunday morning jogger.
A holistic approach to running
Running isn’t just a sport; it’s a way of life. Sportitude believes in fostering a comprehensive view of running. In our view, it’s not just about developing heightened physical endurance, but also nurturing mental resilience and wellbeing. With an array of gear and resources, we’re here to guide, support and champion a balanced approach to your running adventures.
There’s immense value in surrounding oneself with like-minded individuals. At Sportitude, we believe in creating a community that uplifts each other in rough patches and celebrates every small victory. It’s about fostering motivation, ensuring accountability and forging a bond of belonging.
Running is a journey, not just of miles but of self-discovery and growth, and while the right gear can boost that journey, it’s the heart, mind and community that truly make the distance worthwhile.
Runners, from beginners to pros, deserve excellence in terms of gear and company. With Sportitude, you’re always in great company, as we provide a wide range of excellent products for you to choose from and the support, passion and expertise of our team.
💡KEY TAKEAWAY: Sportitude offers not only quality gear for optimal running performance but also champions a holistic approach to running, ensuring both physical endurance and mental wellbeing for all types of runners.