Your running shoes might hurt your ankles primarily because of inadequate arch support.
Here's a breakdown of the reasons and what you can do:
Lack of Arch Support
- Impact: Running shoes with insufficient arch support can cause your ankle to roll inwards (pronation), disrupting the natural alignment of your foot, ankle, legs, knees, and hips. This misalignment leads to increased stress and pain in the ankle joint.
- Mechanism: When your arch collapses due to a lack of support, the ankle joint bears more weight and experiences excessive motion, causing inflammation and discomfort.
- Solution: Consider using running shoes with appropriate arch support or adding orthotic inserts to provide the necessary support.
What to Do
- Assess Your Arch Type: Determine whether you have high, neutral, or low arches. You can do this by wetting your foot and stepping onto a piece of paper. The imprint will reveal your arch type.
- Choose the Right Shoes:
- High Arches: Look for cushioned shoes with good flexibility.
- Neutral Arches: Most running shoes should work well; look for balanced cushioning and support.
- Low Arches/Flat Feet: Opt for stability shoes with medial support to control pronation.
- Consider Orthotics: If you need more support, consult a podiatrist or specialist to get custom or over-the-counter orthotic inserts.
- Gradual Transition: When switching to a new type of shoe or adding orthotics, gradually increase your mileage to allow your ankles to adapt.
- Strengthening Exercises: Strengthen the muscles around your ankles and feet to improve stability and reduce the risk of pain. Calf raises, ankle circles, and toe curls can be beneficial.
By addressing the arch support and ensuring your shoes fit properly, you can alleviate ankle pain and enjoy a more comfortable running experience.
