Pain On The Outside Of Your Ankle When You Run? - Learn How To Fix It!

Are you experiencing lateral ankle pain and wondering why? Are you trying to recall when you “rolled or twisted” your ankle but you can’t? Although we often associate lateral ankle pain with a sprain, it’s not the only thing that can cause nagging discomfort.
This blog is specifically going to focus on lateral ankle discomfort. By that, we mean pain that sits behind the bone on the outside of your ankle. It sits near the red X in the photo to the right. Without a traumatic sprain, pain in this area is often related to the peroneal musculature & tendons.
The peroneus longus & brevis musculature and tendons sit in the outer compartment of the lateral leg. In a non-weight bearing position these muscles help our foot plantarflex (point downward) and evert (moving the sole of your foot outwards). While walking, they are important stabilizing structures for our feet and ankles. When impacted, pain in this area can change the way we walk, run and carry on daily activities.
Pain in this area often pops up 1. after an ankle trauma such as a sprain, 2. after an increase in repetitive activity. If the pain is not related to a trauma such as an ankle sprain, it is likely you are experiencing an peroneal tendon injury related to activities such as repetitive running, jumping or cutting. It may also be associated with chronic ankle sprains and instability. Before I discuss further, I must note that if you are experiencing pain directly over the bone in this region, it may warrant further imaging to rule out a stress fracture.
What do we know about peroneal tendinopathy? Symptoms are often reproduced with palpation of the tendon, tendon loading, and tendon stretching.
What do we know about healing tendons? Well, they need to be loaded… to a certain extent. Continuing to push through and do too much over time can be detrimental to the healing process. This is where keeping pain at a manageable level (0-4/10) is important! Continuing activity in a graded and controlled fashion is the most important when it comes to addressing this type of pain. Might I also add, that if you’re a runner experiencing lateral ankle pain, it may be worth having someone evaluate your running mechanics?
If you’re curious as to how to better care for this, check out this video! It will give you some more information about the injury as well as several exercises to help you alleviate your discomfort!
Feldman Physical Therapy & Performance is the premier provider of physical therapy services in the Hudson Valley. With locations in Poughkeepsie, Fishkill, and Pawling New York.
Each patient receives a full hour of personalized one-on-one treatment with a Doctor of Physical Therapy. This means you will save time and money with fewer visits over a shorter period of time, resulting in faster healing and recovery.
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[@Pax833]

Doing this made me realize how weak my problem hip and ankle were comparatively. Thanks so much for the free content. So helpful. Adding this to my pre running routine.

[@dbabini1]

This is exactly what I needed, thank you!

[@Feldmanphysicaltherapy]

Glad it helped!

[@simonhantler8062]

my son gets this pain above his outside ankle when skiing. hurts all day.puts a big downer on a fun sport for everyone , ive sent him this video

[@lisanderjimenez6726]

Thanks love ❤

[@rosehauer3660]

Thank you! This was so helpful.

[@Feldmanphysicaltherapy]

Our pleasure! Glad you found it helpful

[@SABINE0666]

Thank you goddess! I'll keep this up and stopped my overworked ankle.

[@Gacha_11496]

Thanks my sister needed it

[@Feldmanphysicaltherapy]

Thanks for watching

[@saketraut]

Thankyou 🥹

[@mattkugler8068]

Thanks, these are great exercises. How often should you perform them?

[@vrbadminton22]

Hey Ashley can you please make a video on ankle rehabilitation and calf too , I run , jump, I'm a badminton player , I can't stop playing I play at very high level pace on toes and ankles play grade one role in my game, I got my ankle twisted , and ligament tear in Aug 23 , 2023 , Im still fighting with my ankle for my love . Help me with getting full strength and potential back 🙏 thank you 😇

[@a7personaltraining]

❤

[@M1A2_Abrams_MBT]

So why do I only see this on one foot and not on both feet?
My left foot feels this every time I run longer than a mile, but my right foot is completely fine?

[@drag0n202]

I'm working on my distance running currently. Should I be doing this a couple times a week or before every run? Running 6 out 7 days of the week currently. Thank you! Very informative

[@lyokohero]

Could this also happen because of bad shoes?

[@meinardgo]

thnk u miss beautiful

[@str8died]

Got into boxing as a 30 year old and it hurts right there after the workout. I realize I'm always on my toes and I rotate my leg on my toes to punch

[@microwavedmetal]

Stop cuz I got out of bed and I got back in because my ankle huts soo much