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Runner's Training Tips: Ankle Pain

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    • CommentAuthorFree Memberyacovelli
    • CommentTimeOct 20th 2009
     
    yacovelli
    I have been training for the philly marathon and was doing really well with getting my pace down and increasing my distance.  The last three weeks though I have started to experience pain underneath the outside of my ankle and then to the outside of that same foot.  It really started when I would run 14 miles plus.  But for the most part the pain does not incapacitate me or inhibit my run just painful and rather annoying.  Was wondering if anyone had any suggestions and if it could be that I perhaps need new shoes but I got my shoes no more than two months ago.  Was also wondering what everyone's opinion is on foot strike, I have been slowly trying to transition to more of a mid strike rather than a heel strike while also making contact under my center of gravity.
    • CommentAuthorFree Memberrsells
    • CommentTimeOct 24th 2009
     
    rsells

    Hi Yacovelli,

     I have the same problem although during a run about 7 weeks ago my ankle hurt more than usual but I wanted to finish the run.  Needless to say, I have not really run since.  I tried a short 5 miler yesterday and my ankle is sore again today. It doesn't hurt when I walk, just  when I run. I thought I might have a stress fracture and have been scared to run.  I'm also doing the Philly marathon so am getting really nervous.

    Are you able to do the long runs?  Did the pain start during a run or after you completed one?

    I could use suggestions from anypone who has experienced this as well.

    Thank you.

    • CommentAuthorFree Membernycin310
    • CommentTimeOct 24th 2009
     
    nycin310
    you should both google peroneal tendonitis.  sounds very much like the symptoms.  ive had it for about a year and a half.  the only way to make it go away is to rest, but on the plus side its not totally incapacitating (as you pointed out).
    • CommentAuthorFree Membertrekoscott
    • CommentTimeOct 24th 2009
     
    trekoscott

    It does sound like the peroneal tendons.  The peroneal muscles lie on the outer side of the fibula and pass behind the lateral malleolus (the big bone on the outer side of the ankle).  These muscles assist with push off and with shock absorption during loading.  If the soleus is overworked and tight, the peroneals may compensate and become inflamed.  With most forms of tendon pain, the muscle is likely the injured structure.   The quickest way to fix this is to use a standard rolling pin (the kind you use for baking) and roll the back of the calf to loosen the soleus and the outer side of the calf to loosen the peroneal muscles.  Don't roll the peroneal tendons - just the muscles, which lie along the upper 1/2 of the fibula (check an anatomy book or wikepedia: "peroneus longus" and "peroneus brevis".  You have to push fairly hard and may get a little bruised.  But if you do this a few times a day for a few minutes each time, you'll get good results.  Hope this helps.

    S.Hadley, PhD

    TrekoClinics.com

    • CommentAuthorFree MemberrunnerDU
    • CommentTimeOct 25th 2009
     
    runnerDU
    I do have the same problem but only after a long run (like the first post said). My first instinct too was to buy new shoes (mine are one year old) but gave up that idea after I couldn't actually find any good shoe that I liked and could afford! Instead, I've been using thin cotton crepe around the ankle which seemed to have helped. I will surely try the rolling pin technique though.
    • CommentAuthorSilver Membershiprpetreccajr
    • CommentTimeOct 25th 2009 edited
     
    rpetreccajr
    runnerDU - if your shoes are a year old, they are probably worn out. Most running shoes are good for between 300 & 500 miles. I don't know how much you run per week, but if it is over 10 miles/week, you are pushing the top end of the range for those shoes.  Go to a good running store and get a pair picked out, then go on-line and buy to get a better price. Who knows, the local running store may match the on-line price if you tell them what your situation is. How much more expensive will a layoff or injury be than new shoes?
    • CommentAuthorFree Membertrekoscott
    • CommentTimeOct 26th 2009 edited
     
    trekoscott

    In most runners that I've treated for this condition, it is muscle fatigue that causes the muscle to get tight and painful.  That's probably the case with you, runnerDU.  Shoes can contribute to this, but shoes that control motion too much can actually make it worse.  Let me know if you want me to go into that more.

    S.Hadley, PhD

    TrekoClinics.com

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