What Causes Ankle Pain in Runners?
Ankle pain doesn’t just “happen.” There’s always a reason.
For runners, it usually comes down to a few repeatable patterns. Most of which fly under the radar until pain sets in. If you’ve ever asked yourself, “Why does my ankle hurt when I run?”, this is where to start.
Based on coaching experience and sports physio research, these are the most common causes:
1. Weak ankle stabilizers
- Your ankles need to balance and support you with every step.
- If muscles like your peroneals (outer shin), tibialis posterior (inner ankle), or calves are weak, your ankles work overtime and hurt later.
2. Poor ankle mobility
- Stiff ankles limit how far your shin moves forward when you land.
- That forces other joints (like your knees or hips) to compensate, creating a chain reaction of strain.
3. Running form problems
- Overstriding (landing your foot too far out front), heel striking, or excessive inward roll (overpronation and ankle pain go hand-in-hand) all increase force on your joints.
4. Overuse or ramping up too fast
- Upping your distance or speed without proper buildup is one of the fastest ways to cause ankle pain after running.
- Your joints don’t adapt overnight.
5. Worn-out or improper shoes
- Shoes that don’t match your gait (or ones that are simply too old) offer less shock absorption and support, leaving your ankles to pick up the slack.
If you feel inner ankle pain running, or pain on the outside edge, you might be dealing with very different muscle or tendon issues. Getting specific with the location helps pinpoint the right fix.
Want to go deeper into ankle stabilization? Check out our guide on strengthening the soleus—a key muscle that helps absorb impact and support your ankle through every stride. Soleus Exercises for Runners & Cyclists
For a medical overview of potential ankle pain causes and when to seek care, visit the Mayo Clinic guide to ankle pain causes.
Can You Run Through Ankle Pain or Should You Stop?
Here’s the truth, some ankle pain you can run through. Some you shouldn’t.
The hard part? Knowing the difference.
Mild soreness or stiffness that goes away during a run might not be a red flag. But sharp pain, swelling, or anything that changes how you move? That’s your body telling you to stop.
I coached an athlete named Liam who started training for his first marathon. After week three, he felt a dull ache around his inner ankle after longer runs. He ignored it. By week five, it turned into stabbing pain that made him limp. A quick assessment showed he had posterior tibial tendinitis, something that could’ve been avoided with a few rest days and some strength work early on.
So, how do you know if it’s safe to run?
Stop running if you notice:
- Sharp or stabbing ankle pain during your stride
- Swelling, redness, or warmth around the joint
- A feeling of instability or “giving way”
- Pain that lasts more than 48 hours after a run
- Trouble walking normally
It’s likely okay to run if:
- The pain is mild and improves with movement
- There’s no swelling or bruising
- You’re not changing your gait to avoid pain
- It goes away quickly after the run
Think of ankle pain like a traffic light:
- Green = slight soreness, no impact on form
- Yellow = moderate discomfort, needs close monitoring
- Red = sharp pain, limping, swelling—stop immediately
Don’t wait for pain to become an injury. If your body feels “off,” adjust. That might mean swapping a run for cycling, foam rolling, or ankle mobility drills.
Where Your Ankle Hurts Might Reveal the Real Issue
If you’re not sure what’s behind your ankle pain, one of the best clues is where the pain shows up. Inside, outside, front, or back. Each location can point to a different issue. And the more specific you are, the easier it is to fix.
Use the table below to match your symptoms with common running-related causes and simple solutions:
👉 Swipe to view full table
| Pain Location | Possible Cause | Details & Solutions |
|---|---|---|
| Inside of the ankle | Posterior tibial tendinitis | Often linked to overpronation and ankle pain. Pain worsens on uneven ground. Use arch support, tape the arch, and strengthen your tibialis posterior with foot doming and heel raises. |
| Outside of the ankle | Peroneal tendon strain | Caused by ankle instability or poor landing mechanics. Focus on single-leg balance, lateral band walks, and wear shoes with stable heel counters. |
| Front of the ankle | Anterior ankle impingement | Occurs from tight calves or poor ankle mobility for runners. Use wall dorsiflexion tests, foam roll calves, and stretch ankles post-run. |
| Back of the ankle | Achilles tendinitis | Common in runners with tight calves or sudden mileage jumps. Eccentric heel drops and reducing hill work can help. Avoid running on your toes. |
| General soreness or fatigue | Weak stabilizing muscles or old footwear | Often from running with weak ankles or worn shoes. Replace shoes every 600–800 km, and include calf raises, single-leg hops, and proprioception drills 3x/week. |
If you’re dealing with Achilles issues, try the proven method explained in our eccentric heel drop protocol guide.
How to Stop Ankle Pain from Running for Good
If you’ve been wondering how to stop ankle pain from running, it starts with fixing the cause, not just the symptoms.
Pain meds and ice can help short term. But if your ankles are weak, stiff, or poorly supported, the pain will keep coming back.
The runners I coach almost always improve once we build a better base of strength, mobility, and stability. One athlete, Sarah, was dealing with ankle pain after running, especially on uneven trails. We added two key mobility drills and three bodyweight strength exercises. Within three weeks, she was running pain-free and confidently handling hills.
Here’s the simple system I use with athletes to prevent ankle pain from coming back:
1. Improve ankle mobility
- Wall ankle dorsiflexion drill (track your progress!)
- Deep squat holds while keeping heels down
- Heel lifts on a step for ankle flexibility
2. Strengthen supporting muscles
- Single-leg calf raises (3 sets of 10–12)
- Lateral band walks to strengthen glutes
- Balance drills on one foot (stand on a pillow!)
3. Rebuild your form
- Shorter strides with a quicker cadence (170–180 steps/min)
- Landing softly mid-foot instead of slamming your heel
- Running drills like A-skips or high knees to train control
Think of your ankle like the base of a tent. If it’s shaky or stiff, the whole structure wobbles. But when it’s mobile and strong, everything above it moves with less strain.
Tip: Do 10 minutes of ankle strengthening exercises for runners three times a week. You’ll feel a difference in just a few runs.
Best Shoes for Ankle Pain While Running
Your shoes can make or break your run. If you’re dealing with ankle pain when running, the wrong footwear can turn a minor ache into something serious.
Runners often overlook their shoes because they “still look good.” But your feet (and your ankles) feel what your eyes don’t see. Worn-out midsoles, improper support, or the wrong shape for your gait all add up over time.
I worked with a recreational runner, Dave, who had outside ankle pain running on every long session. We checked his form, strength, and flexibility, but the real issue was his shoes. He was wearing a neutral shoe, even though he severely overpronated. Once we switched him to a stability model and added a heel lock lace technique, the pain went away in under two weeks.
So, what should you look for in the best shoes for ankle pain while running?
Start with this checklist:
- Stability or motion control if you overpronate
- Neutral shoes only if you have a neutral gait (get a gait analysis!)
- Heel counters that keep your heel snug and stable
- Ample cushioning to absorb impact. But not so much that it feels sloppy
- Wider toe boxes if your feet splay on impact
- Fresh tread and midsole foam (replace shoes every 600–800 km)
Also, watch for these red flags:
- Ankles wobbling side to side when you run
- Heels sliding inside the shoe
- Pain that gets worse with certain shoes but not others
Tip: Try the “heel lock” lacing method to stop ankle roll and reduce irritation. It’s a small tweak with a big effect.
What If My Ankles Always Hurt After Running?
If you’re always sore after a run, you’re not alone. But that doesn’t mean it’s normal.
Persistent ankle pain after running usually means your body is struggling to recover or something’s being overlooked in your training.
Let’s be honest: there’s nothing more frustrating than finishing a great run, only to hobble around for the rest of the day. I had one runner, Amanda, who trained consistently for months. But every time she hit the 8–10 km mark, her inner ankle pain running flared up. We dug into her routine and found she was skipping cooldowns and wearing shoes that were over a year old.
Within two weeks of changing just those two things (adding gentle calf/ankle stretches post-run and rotating in new shoes) her pain dropped by 80%.
If you always feel pain after running, here’s what might be going on:
1. Incomplete recovery
- Skipping cooldowns and mobility work
- Not getting enough sleep
- Inconsistent fueling (low carbs = poor recovery)
2. Overuse
- Running too often or increasing mileage too quickly overloads your ankle
- Follow the 10% rule—don’t increase weekly mileage by more than 10%
3. Form flaws or poor mechanics
- Compensating for tight hips or weak glutes puts extra strain on your ankles
- A slight misstep repeated thousands of times becomes a problem
4. Hidden weakness or instability
- Balance issues or poor proprioception often show up as ankle fatigue or wobble after running
Tip: Film yourself running from the side and behind. Look for foot roll, knee collapse, or uneven stride. Sometimes what you feel isn’t where the real issue starts.
Consistent ankle pain doesn’t mean you can’t run, it means it’s time to fix what’s off.
Quick Recovery Plan for Sore Ankles After a Run
Just finished a run and your ankles are aching? Don’t wait for pain to build. Use this three-step protocol right after your workout to ease soreness and speed up recovery:
- Mobility Reset (5 minutes):
Do ankle circles, deep squat holds, and gentle calf stretches. This keeps your joints loose and reduces post-run tightness. - Contrast Soak (6 minutes):
Fill two buckets, one with warm water, one with cold. Alternate feet every 60 seconds (3 rounds total). This helps flush out inflammation and boost circulation. - Elevate + Fuel (10–15 minutes):
Lay back and elevate your legs above heart level. Rehydrate with electrolytes and grab a snack with 20g of protein and 30–50g of carbs to kickstart muscle repair.
Tip: Doing this routine just twice a week can dramatically reduce how long your ankles stay sore, especially during higher mileage phases.
Releasing calf trigger points can ease tension that contributes to ankle soreness. Learn how in our calf trigger point release guide.
Running Strong Starts with Listening to Your Ankles
You don’t have to let ankle pain when running hold you back.
Most ankle problems don’t start with one big injury, they start with the small things: tight calves, weak stabilizers, bad habits, and worn-out shoes. The good news? Those are all things you can fix. And once you do, you won’t just run pain-free, you’ll run better.
I’ve coached runners who thought ankle pain was just “part of getting older” or “part of running more.” But once they gave their ankles the same attention they gave their splits or their shoes? Everything changed. They got stronger, steadier, and faster.
Here’s what I hope you take away:
- Listen to where your ankle hurts. It tells you what’s wrong
- Strength and mobility are just as important as distance or pace
- Recovery isn’t optional – it’s your edge
Whether you’re training for a 5K, a marathon, or just trying to run without limping the next day, remember: your ankles are small, but mighty. Take care of them, and they’ll take care of you.
