Dolor de tobillo después de correr: Causas, prevención y ejercicios

Key Takeaways: 

1. Ankle pain after running can be due to issues like muscle weakness, sudden increases in training, running on uneven surfaces, or wearing unsupportive shoes.

2. Staying active and making small changes, such as adjusting your running routine or swapping shoes, can help reduce pain and keep you moving.

3. Simple stretches and strengthening exercises can support your ankles and lower legs and make running feel more comfortable (see videos below).

Hinge Health offers virtual physical therapy and more to help you manage ankle pain. Learn more.

Tal vez seas un corredor comprometido desde hace tiempo que ha aumentado recientemente su rutina de entrenamiento. O tal vez seas un novato que ha decidido añadir una carrera corta dos veces por semana a su combinación de ejercicios. Sin embargo, últimamente, junto con ese subidón de endorfinas, sientes dolor en los tobillos después de correr. De hecho, algunos días es todo lo que puedes hacer para subir cojeando las escaleras después del entrenamiento para poder ducharte y prepararte para ir a trabajar. ¿Te suena familiar?

El dolor de tobillo luego de correr es común. Casi el 40 por ciento de los corredores informan que experimentaron problemas en el pie y el tobillo en algún momento, incluido el dolor de tobillo. "Correr es una actividad de muy alto impacto, en la que cada pierna tiene que soportar todo el peso de su cuerpo mientras camina", dice Vanessa Matos, fisioterapeuta, DPT, fisioterapeuta en Hinge Health. "Eso significa que mucha fuerza atraviesa la pierna hasta el pie y el tobillo, lo que puede hacerte más vulnerable a los dolores y molestias, además de la rigidez y el rango de movimiento limitado si no estás preparado adecuadamente".

Pero el dolor de tobillo no tiene por qué desbaratar tus objetivos de carrera. Correr tiene numerosos beneficios para la salud, como la reducción del riesgo de enfermedades cardiacas, hipertensión, diabetes de tipo 2, ictus y osteoporosis, además de ayudar a desarrollar la fuerza muscular, mejorar la movilidad y aumentar la resistencia al dolor, subraya el Dr. Matos. También mejora tu estado de ánimo y ayuda a aliviar el estrés y la ansiedad.

Si te duele el tobillo después de correr, tenemos buenas noticias: Hay varias formas de controlar el dolor de tobillo y evitar que aparezca en futuros entrenamientos. Los músculos de tus piernas y las articulaciones de tus tobillos están diseñados para soportar la tensión y el esfuerzo necesarios para correr, y hay muchas cosas que puedes hacer para apoyar tu cuerpo durante el ejercicio. 

Sigue leyendo para saber más sobre lo que puede estar causando tu dolor de tobillo después de correr y recibe consejos y ejercicios de nuestros fisioterapeutas de Hinge Health para reducir el dolor de tobillo y volver a hacer lo que te gusta.

Causas del dolor de tobillo después de correr

Hay muchas razones por las que puedes experimentar dolor de tobillo después de correr. A continuación, algunos de los principales culpables:

• Tendinitis del tobillo (tendinitis). Los músculos o tendones que rodean la articulación del tobillo pueden irritarse o inflamarse si los presionas un poco más de lo que tu cuerpo está preparado. Esto es especialmente probable si es la primera vez que corres o has aumentado rápidamente la velocidad o la distancia, dice el Dr. Matos. Una causa frecuente de dolor de tobillo después de correr es la tendinitis de Aquiles, que es una inflamación del tendón que conecta el hueso del talón con el músculo de la pantorrilla. Esto puede provocar más tensión en el tobillo.

• Superficies de rodadura. Si corres sobre una superficie irregular, la fuerza no es absorbida por igual por tus pies, tobillos y piernas. Esto puede causar un exceso de tensión, que puede contribuir al dolor externo del tobillo después de correr. Las carreteras irregulares, las pistas de grava, el terreno rocoso o incluso la hierba embarrada pueden dificultar la carrera, señala el Dr. Matos.

• Músculos débiles del tobillo, el pie o la pierna. El dolor interno del tobillo luego de correr puede deber simplemente a la debilidad de los músculos del tobillo que hacen que el tobillo se salga de su alineación natural, dice el Dr. Matos. Los músculos débiles de las piernas o los pies también pueden provocar dolor en el tobillo. "Los músculos que corren a lo largo del lado externo de la parte inferior de la pierna estabilizan el tobillo durante el movimiento, por lo que la debilidad en esa área puede provocar sobrepronación o menos estabilidad del tobillo", dice.

• Calzado. Su pie está conectado a su tobillo. Entonces, si no usa zapatos para correr que sostengan su pie donde lo necesita, es posible que su tobillo tenga que tomar el relevo. "Los músculos de los pies ayudan con la absorción de impactos, por lo que si sus zapatos no ofrecen suficiente soporte, pueden aumentar la tensión en el tobillo", dice el Dr. Matos. 

• Forma de correr. No hay una única forma correcta de correr, pero puede que tengas que ajustar tu forma si tienes problemas. Si das demasiadas zancadas, por ejemplo, esto puede suponer mucha tensión en el tobillo cuando el pie aterriza, explica el Dr. Matos. Lo mismo ocurre si aterrizas sobre el talón, en lugar de hacia la parte delantera del pie.

Treatment for Ankle Pain After Running

If you have ankle pain after running, don’t assume you need to stop. In fact, the best way to treat ankle pain after running is to continue doing activities that use your ankle. “This way, you’re improving the mobility and strength of the ankle joint,” explains Dr. Matos. “You’ll also help keep your ankle joint healthy, since movement encourages blood flow to the area.”

Here’s what to do when your ankle hurts after running:

• Adjust your activities. If your ankle hurts after you run, cut back slightly or adjust your terrain, recommends Dr. Matos. If you run five days a week, for example, swap out two workouts with activities that put less stress on your ankle, like biking or swimming. If pain is from running on an uneven surface, like grass or woodland trails, switch temporarily to a more stable surface, like a track or treadmill. As your ankle strength improves, you’ll be able to increase your activity and intensity and vary your terrain again.

• Exercise therapy. You’ll want to do exercises (like the ones below) that help to increase your ankle’s range of motion and flexibility, and strengthen your foot and ankle muscles, advises Dr. Matos. Physical therapy is another option. A physical therapist (PT) can work with you to develop an individualized exercise program. They can also do things like analyze your gait to figure out if you can tweak your running style to put less stress on your ankle. You can see a physical therapist in person or use a program like Hinge Health to access a PT via telehealth/video visit.

• Use ice or heat. Using heat, like a warm towel or hot water bottle, periodically throughout the day can relax tight ankle muscles and tendons. Some people find that ice — or even a combination of ice and heat — helps, too. Do whatever works best for you.

• Try a foam roller. Dr. Matos recommends a foam roller or tennis ball to rub back and forth on the arch of your foot and around your ankles for two to three minutes at a time. “Foam rolling releases muscle tension and increases blood flow to the area, which, in turn, can help with ankle muscle soreness,” she explains. Make sure that you do it at a tolerable intensity: “If you roll too hard, your muscles will tense up, and you won’t get the full benefit,” she explains.

• Switch up your footwear. The right shoe for you depends on your foot type, says Dr. Matos. But in general, she advises against a shoe with a lot of cushioning. “Many people with ankle pain after running do better with a less cushioned shoe that’s very firm,” she says. If pain persists, you may want to try shoe inserts, or orthotics. They help to minimize pressure on your ankle. A 2023 study in the journal World Journal of Orthopedics found that orthotics helped to improve comfort and speed among runners, while also reducing ankle pain and injuries.

You don’t have to give up running if you experience ankle pain after your cardio session. Instead, focus on strengthening and stretching all the muscles that support your ankle. The above exercises are recommended by Hinge Health physical therapists to improve lower leg, ankle, and foot strength and flexibility to help relieve and prevent ankle pain after running.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

How to Prevent Ankle Pain After Running

The best way to avoid ankle pain after running is to keep your ankles strong. Try to do the exercises above several times each week. “You also want to focus on your entire leg, including your quads, calves, and hips,” says Dr. Matos. “These will help to improve your overall strength, as well as your balance.” Other ways to prevent ankle pain include:

• Stretch before running. You want to increase blood flow to your ankle muscles to warm them up before your workout. “Stretching helps your muscles become more flexible, so they’re better able to support you during high-intensity exercise,” says Dr. Matos. You can do any of the ankle exercises above or simply walk briskly, or start at a slow jog and work up to a faster speed.

• Watch your terrain. If you are new to running, or are ramping up your training, avoid rocky or uneven terrain, says Dr. Matos. Start with a flat, less hilly route, and build up to hills or uneven terrain as your body gets used to your new workout and your ankles get stronger.

• Replace old footwear. The American Academy of Podiatric Sports Medicine recommends that you replace your sneakers after 300 to 500 miles of running.

• Eat a healthy diet. When you run a lot, you put stress on your body that can cause inflammation, especially around your ankle and foot joints, says Dr. Matos. “People who don’t fuel adequately often notice a number of nagging aches and pains, including ankle discomfort,” she notes. Eat a small amount of protein at each snack and meal, like eggs, low fat cheese, yogurt, or lean meat, to help muscles, tendons, and ligaments repair themselves. Vitamin C also helps to repair tendons and ligaments: citrus fruits, or strawberries, kiwi, baked potatoes, broccoli, and bell peppers are good options. 

• Listen to your body. “If your ankle hurts after you’ve done five miles of intense interval training, it’s your body’s way of telling you that’s enough,” says Dr. Matos. Cross train for the next couple days or let yourself take a day off to rest.

PT Tip: Follow an Online Program

Online running programs can be helpful if you’re looking to safely and gradually increase your mileage and intensity, so you don’t get injured. They can make training more fun too, says Dr. Matos. Or, if you prefer to run in a group, joining a running club can also help you build structure and support around your running goals so you can safely get better without risking injury.

How Hinge Health Can Help You

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Arnold, M. J., & Moody, A. L. (2018). Common Running Injuries: Evaluation and Management. American Family Physician, 97(8), 510–516. https://pubmed.ncbi.nlm.nih.gov/29671490/ 

2. Adal, S. A., Mackey, M., Pourkazemi, F., & Hiller, C. E. (2020). The relationship between pain and associated characteristics of chronic ankle instability: A retrospective study. Journal of Sport and Health Science, 9(1), 96–101. doi:10.1016/j.jshs.2019.07.009

3. Jastifer, J. R. (2022). Contemporary Review: The Foot and Ankle in Long-Distance Running. Foot & Ankle Orthopaedics, 7(3), 247301142211254. doi:10.1177/24730114221125455

4. Suda, E. Y., Watari, R., Matias, A. B., & Sacco, I. C. N. (2020). Recognition of Foot-Ankle Movement Patterns in Long-Distance Runners With Different Experience Levels Using Support Vector Machines. Frontiers in Bioengineering and Biotechnology, 8:576. doi:10.3389/fbioe.2020.00576

5. Fortune, A. E., Sims, J. M. G., & Ampat, G. (2023). Does orthotics use improve comfort, speed, and injury rate during running? A randomised control trial. World Journal of Orthopedics, 14(5), 348–361. doi:10.5312/wjo.v14.i5.348

6. Furman, A. (n.d.). How Do I Know When It Is Time To Replace My Athletic Shoes? American Academy of Podiatric Sports Medicine. https://www.aapsm.org/replace_shoes.html