Ankle pain when jogging and constantly afterwards.

[Gorilla Boy]

I am experiencing the pain on the inside of both my ankles whenever i run and the pain doesnt go even a week afterwards and it is amplified when going up stairs or squatting/crouching.

I run 3-4x a week for 3 nearly 4 miles on the same route.

I wear orthotic insoles due to my feet sloping inwards.

I also have patella tendonitis from weight training and from knee alignment, dont know if that might be adding to my pain?

I am 14stone and of a weight trainers build (see neanderthol) at 5' 8" 21yrs

Help is much appreciated

Edited by Gorilla Boy on Wednesday 23 November 21:34

[sawman]

Maybe your othotics need reviewing.

Also you need to have sufficient flexibility of your calf muscles (and hamstrings) for any orthotic to work properly. This means you need to stretch these muscles A LOT particularly if you weight train. You need to build flexibility into these muscle groups rather than strength. You need to make sure that your foot does not roll in while calf stretching, try putting a book(15-20mm or so thick) under the inside edge(big toe side) of the forefoot whilst stretching the calf.

[ewenm]

Go to see a sports physio.

[Gorilla Boy]

ewenm said:

Go to see a sports physio.

I did for my knee alignment problems and i was told to buy some orthotics from boots and to do one footed calf drops 3x a time (which admitedly i havent been too religious with)

I have always thought i needed specially fitted orthotics as the boots ones wear out after a while and my feet start sloping inwards again.

I will try to do my exercises with a book or some other form of packing

As for going to the physio i shall have a look into it.

[Tim330]

Are you treating each run as a "race" & have you recently increased the frequency/distance?

[Gorilla Boy]

Tim330 said:

Are you treating each run as a "race" & have you recently increased the frequency/distance?

Ive not changed the distance as the pain gets too much. I am very stubborn/driven so i will run and force myself even if my legs are giving up on me (the reason for the patella problems due to overwork when lifting/running too) and i keep the pace the same..

[Tim330]

Sounds like you are pushing a bit too hard without enough time for recovery. Take the fastest time you have run your route & take at least 1 min/mile off this pace. This would be a more sensible training pace. It is tempting to always run as fast as possible but it will lead to injury. Only run the course fast 1/2 times per week

[Gorilla Boy]

Ive always been the same, no concessions given to my body whatsoever probably due to some body image problem or whatever

So essentially take it easy rather than constantly pushing through?

[Tim330]

It really will make a difference if you slow down in the training. You'll find that when you do press on you will be faster. Until a few years ago I always used to run the same route 2-3 times per week as fast as possible. Now I only run at race pace every couple of weeks in a 5k parkrun. It all depends on your goals but if I were you I'd slow down & see if this helps with the pain.