How to prevent ankle pain and injuries while running

Running is an incredible way to stay active and boost your cardiovascular and mental well-being. However, your ankles can end up taking a serious hit. With every step, they absorb impact, and if they’re not correctly cared for, discomfort and injuries can sideline your runs.

Ankle injuries have been a problem for runners for centuries. Ancient Greek athletes even wrapped their feet in leather for extra support! Thankfully, we have much better options today.

We want to help you keep your ankles strong and pain-free. Let’s break down how they work, what causes discomfort, and importantly, how to prevent injuries so you can run freely.

How do your ankles perform while running?

Many will overlook the importance of their ankles whilst running. They provide stability, absorb shock and propel you forward with each stride. Given their importance, you don't want to make them vulnerable to strain. Running with incorrect posture, wearing improper footwear or pushing past your limits can do this.

When you run, your ankles go through a cycle of dorsiflexion (bending upward) and plantarflexion (pointing downward). This movement is essential for efficient running, but overuse or improper form can put excessive stress on the joints and surrounding ligaments.

Common causes of ankle pain and injuries

Spotting the biggest threats to your ankles is the first step in keeping them safe. Here’s what to watch out for:

• Overuse: Logging too many kilometres without proper rest can lead to repetitive stress injuries.
• Weak ankle muscles: Without strength and stability, your ankles are more prone to rolling or straining.
• Improper footwear: Shoes that lack support or don’t fit well can contribute to discomfort and instability.
• Uneven terrain: Running on rough or sloped surfaces increases the risk of twisting an ankle.
• Sudden changes in intensity: Jumping into high-speed sprints or hill training without proper buildup can shock the ankles.

How to prevent ankle pain and injuries

Prevention is key! Here’s how to keep your ankles strong and resilient:

Warm up and stretch

A proper warm-up primes your muscles and joints for movement. Dynamic stretches like ankle circles, heel raises, and toe walks will improve flexibility and blood flow before hitting the pavement.

Gradually build strength

The stronger your ankles, the more resistant they'll become to injuries. Exercises like calf raises, resistance band work, and balance drills enhance stability and endurance.

Choose the right footwear

Wearing the right socks is just as important as wearing the right shoes! INFINIRI socks are designed with cushioning and support to help prevent discomfort and injuries. By supporting the muscles around your ankles and reducing unnecessary movement, they help you stay steady, and comfortable, and reduce the risk of future pain or discomfort. They’re perfect for anyone looking to prevent future pain while enjoying a run.

Try to run on soft or even surfaces

Running on softer surfaces such as grass or trails can help reduce the impact on your ankles compared to harsh, hard pavement. INFINIRI socks are great for these surfaces, as they provide extra support and reduce the shock of impact as you run.

Work on your running technique

Good form is essential for preventing injuries. Focus on landing with a slight bend in your knees and keeping your feet aligned with your body to avoid unnecessary strain on your ankles.

Listen to your body

If you feel discomfort, don’t push through it! Pay attention to your body’s signals, such as unusual aches, hotspots, or persistent tightness. INFINIRI socks provide the support you need to maintain comfort during your runs, helping you stay injury-free while staying attuned to your body’s needs.

Avoid running if you are experiencing ankle pain or injuries

If you notice your ankles are feeling sore, be proactive in taking the time to rest and recover. Continuing to run through pain could cause more harm and lead to other injuries throughout your body. Resting and stretching are key to staying healthy and feeling free. Here are some tips to help you recover.

We believe INFINIRI socks are the perfect addition to your running routine, offering the support your ankles need to take preventative measures in discomfort and injuries. Whether you’re a seasoned marathoner or just starting your running journey, these socks provide that extra layer of protection you need to stay active without worry.

With INFINIRI, you take a step towards your freedom to run and train with confidence, knowing you are supported every step of the way.

Disclaimer: This article is for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for advice on managing injuries or discomfort.