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How to Stop Your Inner Ankle From Hurting When Running

Did you notice sudden pain in your ankle while running? Here's what you can do to relieve it.

a man in a white shirt and blue and pink suspenders
By Babafemi Adebajo
Jovan Mijailovic
Edited by Jovan Mijailovic

Updated July 18, 2024.

A woman experiencing inner ankle pain while sitting on the stairs.

If running is to remain enjoyable, then it shouldn't hurt. Sure, there may be occasional muscle soreness when you over-exert or push them beyond their limits, but not pain.

If you have pain in your inner (medial) ankle during or after running, it may be due to a more severe condition like posterior tibial tendonitis. Without resting and using orthotics, you'll injure yourself more and lower the quality of your life.

» Alleviate inner ankle pain while running with custom-made orthotics

Why Your Medial Is Sore During or After Running

Inner ankle pain is common when running long distances and can occur either during the race or after you’re done. If it occurs during, it’s probably due to incorrect technique or improper footwear.

If your ankle is sore after running, it can be due to an ankle sprain. You may also have weak ankle stabilizers or calf muscles, or it could be the compensation that happens to carry you through your run.

» Check out the best insoles for shin splints

Prevention and Treatment of Medial Ankle Pain

To treat inner ankle soreness, you can begin by reducing your running time. Take a break for a couple of days or until you feel better. Rest your foot and use ice to reduce inflammation and swelling.

Additionally, ankle exercises can help strengthen the posterior tibial tendon, the calf muscles, and ankle stabilizers.

But, these measures don't guarantee that you'll get better. If you continue running and the pain in the inner or outer ankle returns without swelling, you may need to swap your shoes for a pair that has arch support.

» Discover the difference between collapsed arches and flat feet

Upstep's custom orthotics are designed by podiatrists to gently lift your arch and reduce pressure on the posterior tibial tendon. Their unique materials effectively absorb shock and drastically reduce pain and running injuries.

Inner ankle pain can be problematic for a runner and keep you off the track. However, by adhering to your exercises and getting your custom orthotics, you’ll be back out there sooner than you can imagine.

Disclaimer: The information on this blog is for educational purposes only and is not a substitute for professional medical advice.

Upstep does not provide medical diagnosis or treatment. While qualified healthcare professionals create our content, it's essential to consult with your healthcare provider for any foot or ankle concerns you may have.