Is it OK to run with swollen ankles?

As long as you are able to run without pain, I would not worry about the swelling, though you should apply ice to your ankle for about 15 minutes after running. I would recommend that you work on ankle motion, strength and balance.

What is runner’s ankle?

This condition describes an injury in your ankle that results from running, especially on hard surfaces. The National Institutes of Health name two common causes of the condition: Achilles tendinopathy and ankle sprains.

What should I do if my ankle hurts after running?

Treating ankle pain

  1. Rest. Avoid putting weight on the ankle for 48 to 72 hours.
  2. Ice. Get an ice pack on the injury as soon as possible.
  3. Compress. Wrap your ankle with an elastic bandage or use a compression sleeve designed for ankles.
  4. Elevate. When possible, keep the ankle raised above your heart.

Should I keep running if my ankle hurts?

Rest – Your body has a natural healing process as new cells replace damaged ones, but it takes time and requires rest. So, stop running until your pain is completely gone, otherwise your injury can get worse.

What is the best exercise for swollen ankles?

A simple exercise that you can do at home to reduce swelling in the ankles is ankle pumps. To do this exercise, lie down and elevate the feet. Moving only the feet, point your toes up towards your head, and then down away from your head. Go back and forth 30 times, completing this exercise three times per day.

How do I make my ankle swelling go down?

7 Helpful Ways to Reduce Swollen Feet and Ankles

  1. Walk it Out.
  2. Drink Lots of Water.
  3. Sleep on Your Side.
  4. Enjoy Some Pool Time.
  5. Limit Your Salt.
  6. Wear Compression Socks.
  7. Elevate Your Feet.

How do I strengthen my ankles for running?

Ankle Strengthening Exercises for Runners

  1. Heel Walks: 2 sets of 1 minute.
  2. Toe Walk: 2 sets of 1 minute.
  3. Single Leg Alphabet Drill: 2 sets of A-to-Z each leg.
  4. Lateral Hop and Hold Drill: 2 sets of 20 each leg.

Why does the outside of my ankle hurt after running?

Peroneal tendonitis: If your outer ankle hurts when running, it could be caused by a swollen peroneal tendon, which connects your lower leg bone (the fibula) to that bony lump on the outside of your ankle (the lateral malleolus).

How do I protect my ankles when running?

Tips for Preventing Foot and Ankle Injuries

  1. Warm up prior to any sports activity.
  2. Condition your muscles for the sport.
  3. Choose athletic shoes specifically for your foot type.
  4. Replace athletic shoes when the tread wears out or the heels wear down.
  5. Avoid running or stepping on uneven surfaces.

Is walking good for swollen ankles?

Simple lifestyle changes — such as exercise and weight loss — also can help reduce or prevent swelling while also improving your overall health, says Dr. Botek. She suggested activities such as walking and swimming.