Ankle Running Injuries
Are you a runner who is experiencing ankle pain?
If so, you’re not alone. Every step puts pressure on your ankles and with every mile, it adds up to 1,700 times. Eventually, this could result in injury and pain. While many factors contribute to the development of an ankle injury such as age, weight, running style, or training surface one factor that can be controlled is foot pronation (how much your feet roll inward). Pronation control shoes help reduce the stress placed on your ankles by providing extra support and cushioning where needed most. This reduces the risk of developing an overuse injury like plantar fasciitis or Achilles tendinitis which often plague runners who don't have proper footwear for their feet.
Many people think that running is a great and healthy form of exercise. However, there are many risks associated with this activity, such as ankle injuries. To reduce the risk for injury while running, it's important to strengthen your ankles by doing exercises like toe raises or standing on one leg at a time.
So if you're looking for a cold compression that will provide comfort while reducing the risk of developing common injuries associated with running then look no further than our Cocoons cold compression therapy!
What is an ankle running injury?
Ankle Running injury is any type of damage to the ankle. This could be a muscle strain, tendonitis, or even a torn ligament. Ankle injuries are very common among runners because as people run they put pressure on their ankles and stress them out. Different activities can cause different types of issues with your ankles.
The injuries come from too much pressure, not enough support, or poor form. Ankle injuries can be extremely painful and sometimes they take a very long time to heal. If you have been running for a while and now suffer from ankle running injuries then there could be many causes and it's important to find the right solution for your specific type of pain.
Running with bad form is one of the most common causes of ankle injuries. This means that an injury is likely to happen when someone has weak feet and ankles. Ankles without enough strength will collapse while running and more pressure is applied, mostly on the side and the front of the foot (or anywhere near where your arch is).
The most common type of ankle running injuries
The most common types of ankle running injury are Ankle sprains. Ankle sprains are caused by forced motions or injuries that cause the ligaments surrounding one's ankle to stretch more than what they are capable of.
Grade 1 sprain is when ligaments on one side of the ankle tear, but not both sides. These types of strains typically heal within two weeks, just in time before the next game.
Grade 2 sprain is when both ligaments are on either side of the Ankle tear. This type of injury typically takes four to six weeks to completely heal depending on how badly it was injured.
Grade 3 sprain is when the Ankle ligament tears completely off of the lower leg bone. This is a very serious injury and can take up to 8 weeks or more to heal.
Post Ankle Running Injuries Symptoms are
- Ankle Pain
- Ankle Swelling
- Ankle Redness
- The feeling of Ankle Instability
- Difficulty in Walking
Ankle Running Injury Prevention Tips
1. Wear the right shoes for your feet
By wearing the right shoes for your feet in running, you will be supporting your ankles. Shoes that don't fit well will cause pain and injuries.
2. Avoid Ankle Sprains
If you have ever had an ankle sprain, you know how much it hurts. When your foot twists and your ankle gets twisted with it, it is extremely painful, making running almost impossible. Ankle sprains happen to lots of runners as they run and even more so during sports. Ankle sprains can happen for many reasons: landing wrong when jumping, your legs getting tangled up with another person or object, or just losing your footing while running on an uneven surface. Ankle sprains can take a long time to get over because you have to rest them and let the ligaments heal.
3. Exercises to Improve Ankle Stability
It's important to do exercises that will strengthen your ankles and legs.
Here are some you can try:
Ankle Walks - Extend your foot out in front of you while keeping it straight, the heel should be the only part on the ground. Take short steps forward for 10 steps, then backward for 10 steps.
Ankle Pops - Standing, raise your foot up and down as high as possible, and then lower yourself to the ground without using your hands.
Ankle Dips - Make sure you have a sturdy chair for this one. Sit on it with both feet dangling off the front of the seat so that only your heels are touching the floor. Push yourself up so that your feet are off the ground and then back down.
4. Run on Flat Ground
If you are running on an uneven surface, this can cause your ankles to roll inward or outward. It is best to run on flat ground so that there is less chance of you hurting yourself. Ankles have a built-in shock absorber - the ligaments around them. These ligaments work kind of like springs, which is why it's important to keep them stretched.
5. Do Ankle Stretches
Stretching your ankles is very important. If you don't stretch them, they will become less flexible which could lead to even more injuries. Try stretching after each run. Ankle stretches can help you recover faster from ankle sprains because they increase blood flow to the area.
Prevention and treatment of ankle running injuries
The prevention and treatment of ankle running injuries involve self-care measures, including the use of compression wraps and cold compresses. Ankle injuries are common among runners who do not properly warm up before the activity or stretch after running. Ankle injuries are also common in running because involve lots of twisting, turning, changes in direction, and quick stops and starts.
It can also be prevented by strengthening the muscles of the legs and hips, which in turn can help prevent a sprain. This will not only strengthen the ankle but also improve overall physical fitness. Ankle injuries are common for runners which cause a lot of stress on ankles while running which is a risk factor.
Ankle braces for prevention and treatment
Ankle braces for prevention and treatment for Ankle running injuries help eliminate or reduce pain. They are often used to provide support for weak or injured ankles, although they can also be effective in preventing injury, particularly by helping to maintain correct posture during exercise.
Cocoons cold compression therapy, keeps the injured ankle from moving and allows the injured tissues to heal. Ankle wraps are more gentle on an injury, which is more comfortable for a runner while also allowing more movement throughout the day while wearing it. It can provide outstanding pain relief while helping your Ankle get back into shape faster.
You can use cold compression wrap like Cocoons for your ankle to help with the pain and swelling. Ankle injuries are common for runners which cause a lot of stress on ankles while running which is a risk factor. Compression wrap can be used to prevent any further damage or injury by providing stability to the injured area.
Know the signs of an ankle running injury and how to treat it. The discomfort from running can be caused by many factors, but if you're experiencing pain in your ankle for more than a few days, make an appointment with a doctor right away. If you want to prevent the risk of injury altogether, wear appropriate footwear and take care of yourself nutritionally before hitting the pavement or track again!