- Cut running to a minimum, or stop and cross train, and then make sure you follow the correct protocol for introducing running again (video).
- Perform the ‘IMPORTANT’ and ‘OPTIONAL’ video advice below.
- Perform the ‘ESSENTIAL CHECKS’ videos below, which assess if you need orthotics, how stable your hip muscles are (if they are not, then click here), if there is a difference in your leg lengths, whether you need new shoes, if your core stability is strong enough (if it isn’t, then click here).
- Ensure you check you are running with good form (click here)
- Before following the rehabilitation advice, read our treatment precautions.
- Nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen help reduce the pain and inflammation.
- Acupuncture can help.
- Perform the RICE protocol after running for 20 minutes. At other times (3-4 times a day, and particularly just before going to bed) apply heat to the ankle (see videos below).
- Wearing an ankle support can help to support the movement and also to keep the joint warm (see our online shop).
- Taping the ankle may also help to reduce the symptoms (see videos below).
- If you are overweight, then it is important to lose weight.
Osteoarthritis (wear and tear) of the Ankle Joint
It is likely that the cause of your ankle pain is due to Osteoarthritis of the Ankle joint.
Osteoarthritis of the ankle joint is also known as 'wear and tear', degeneration of the ankle joint, or simply OA. It is a process that takes place over a long period of time involving degradation of the ankle joint including a loss of the joint cartilage.
Below you will find advice as to how to deal with this injury – by becoming a member, you can
also access all our video advice.
Remember to have this confirmed by your sports doctor, or sports therapist.
You can diagnose other running injury’s here.
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Follow the information and Video advice below
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Important Optional Essential checks
- How to return to running
- Applying ice to an area
- Contrast hydrotherapy
- The application of heat
- RICE protocol
- Foot circles
- Ankle looseners
- Outer Calf stretch
- Inner Calf Stretch
- Front of Shin Stretch
- Peroneal stretch
- Lateral ankle strengthening with band
- Medial ankle strengthening with band
- Louisiana ankle strapping
- One foot balance
Osteoarthritis (wear and tear) of the Ankle Joint
Attention!
Osteoarthritis in the ankle may require you to change your running intensity or frequency and to cross train more, so as not to put too much pressure on the ankle joint.
Ensure you seek advice from your doctor or sports therapist.
