Ankle Pain After Running? Here’s What Might Be Going On

Running is a fantastic way to boost cardiovascular health, improve mental clarity, and stay in shape—but if you’re experiencing ankle pain after your runs, it can be both frustrating and concerning. Ankle pain isn’t something to ignore. Understanding what might be causing it is the first step in finding relief and preventing it from turning into a longer-term issue.

Here are some of the most common reasons runners experience ankle pain—and what you can do about it.

1. Overuse and Training Errors

One of the most common reasons for ankle pain after running is simply overuse. Runners—especially those ramping up their mileage or intensity—often experience pain due to repetitive strain on the ankle joint and surrounding tissues.

Key signs:

• A dull ache that worsens after a run

• Tenderness around the ankle joint

• Mild swelling or stiffness

The fix: A physiotherapist can assess your running form, footwear, and training schedule to identify contributing factors. Load management, strengthening exercises, and rest can help prevent further irritation.

2. Ankle Sprains

Even minor ankle sprains can cause pain long after the initial injury, especially if not properly rehabilitated. A sprain occurs when the ligaments that support the ankle are stretched or torn, usually due to rolling the foot inward (inversion injury).

Key signs:

• Sharp pain at the time of injury

• Swelling, bruising, and difficulty bearing weight

• Instability or recurring “giving way”

The fix: If you’ve had a previous ankle sprain—even months ago—it may not have fully healed. Physiotherapy is key to restoring strength, proprioception (balance), and joint stability to prevent re-injury.

3. Tendinopathy (Tendon Overload)

The tendons around your ankle, particularly the Achilles tendon, peroneal tendons, and posterior tibial tendon, are prone to overuse injuries. These tendinopathies can sneak up gradually and become chronic if not addressed.

Key signs:

• Localised pain along the tendon

• Pain that worsens during or after a run

• Stiffness in the morning or after rest

The fix: Physiotherapy treatment might include eccentric strengthening, manual therapy, and modifications to your running technique to reduce load on the affected tendon.

4. Poor Foot Mechanics or Footwear

Your foot and ankle act as a shock absorber with every step. If your foot mechanics are off—whether due to flat feet, high arches, or poor footwear support—extra stress can be placed on your ankle.

Key signs:

• Pain that comes on without a clear injury

• Discomfort on one side of the ankle more than the other

• Symptoms that change with different shoes or surfaces

The fix: A biomechanical assessment with a physio can uncover foot posture issues. Supportive footwear, orthotics, and targeted exercises can help restore proper alignment.

5. Stress Fractures

Though less common, stress fractures in the bones around the ankle can develop in runners due to repetitive impact and inadequate recovery. This is especially a concern in runners with low bone density or a history of under-fuelling.

Key signs:

• Gradual onset of localized pain

• Pain that worsens with weight-bearing activity

• Tenderness to touch over a bone

The fix: A stress fracture requires rest and often a temporary break from running. Physiotherapy can guide your recovery and ensure a safe return to sport.

When to See a Physiotherapist

If your ankle pain:

• Persists for more than a few days

• Affects your walking or training

• Is accompanied by swelling or instability

• Keeps coming back

…it’s time to get it assessed. A physiotherapist will conduct a thorough evaluation to determine the root cause of your ankle pain. From there, you’ll receive a tailored plan that might include hands-on treatment, strength and mobility exercises, and advice on training modifications.

Don’t Push Through the Pain

Many runners try to “run through” ankle pain, hoping it will go away on its own. Unfortunately, this often leads to longer recovery times or chronic problems. The good news? With the right care, most causes of ankle pain are highly treatable.

At Take Control Physio, we’re passionate about helping runners stay pain-free and doing what they love. Whether you’re training for a marathon or just enjoying weekend jogs, we’re here to support you every step of the way.

Book your assessment today and take the first step toward healthy, pain-free running.