Why does my ankle start hurting after 20 minutes of running?

First of all, the sequelae left after the injury are ruled out. If you've had some injuries before, a serious injury may also have some impact on later exercises. Be sure to pay more attention and time when exercising. It is advisable to recuperate as much as possible and not to do too strenuous exercise.

Of course, if you haven't been injured, it could be caused by the following reasons:

1. Running shoes do not fit. In fact, many times, some people think that casual sports shoes are fine, in fact, if you want to run professionally, a pair of professional running shoes is very important. Not only will it make it easier for you to run, but it will also protect your ankles when it matters most.

2. Running posture. When running, many people's center of gravity is wrong, and some people put their center of gravity on the ankle, in fact, they should pay attention to a center of gravity adjustment of the center of gravity of the center of the foot and heel. Blindly straining on the ankle can easily lead to ankle discomfort.

3. I didn't do a good warm-up exercise before running. Warm-up exercises are very important, don't rush to run as soon as you get up, so that your body can't adapt to it.

In addition, with the experience of Lucky Leaf for many years, it is recommended that you must choose the right running shoes, there are many people who come to our store to choose shoes, they know how important good running shoes are because they have been injured, and if there is an injury, you must also go to the hospital for a check-up**.

Before running, you should be prepared for activities, you should be physically active, and you see if you have an ankle injury, if so, go to the hospital first**.

1. This situation should be a common periostitis, the running surface is too hard, the running posture is not right, and there is less exercise at ordinary times, which will cause this symptom, and it can be cured by itself after stopping for 3-5 days.

2. If you want to avoid this situation, you must find a place similar to a plastic track to run, which can effectively cushion the impact on the legs.

3. Equipped with a pair of running shoes with good shock absorption, it can also reduce the impact.

4. Don't land your heels on the ground first when running, the right way to land with your forefoot first.

Do you always have knee pain after running? **The teacher will teach you these tricks to easily relieve patellar malacia!

Don't keep running, it won't do you any good! There are several reasons for this phenomenon, look at which one you are! First, there is a problem with the road you are running, it is possible that it is uneven or too hard, but this is secondly, the main reason is that you are running incorrectly.

When running, the thighs drive the calves to swing naturally, and the feet fall to the ground from the heels, soles, and foreballs of the feet in turn. Second, your shoes are not professional jogging shoes and have design flaws. Third, you check if you have flat feet, that is, you don't have the arch of your feet, and the center of your foot can touch the ground.

This is your own inadequacy, that is, you are not suitable for walking and running for a long time.

Don't continue to run now, use a hot towel to warm the heel and Achilles tendon area, use it with safflower oil or voltarin, and it can recover in 3-5 days under normal circumstances!

I hurt my heel and it took a long time to recover, and I used to do it too. It's been a long time.

The reason for this is that there are no pre-run warm-up exercises, which include stretching calf muscles and rotating wrists and ankles.

You have to warm up before running and relax after running.

After resuming the warm-up and relaxation, it still hurts, you can consider taking a break or going to the hospital to have a look.

Running is a very healthy way to exercise, you can choose the corresponding running method according to different needs, usually many people will not exercise because of work, stiff limbs, shoulder and neck pain, etc. Running correctly can be effective in alleviating the problems caused by lack of exercise, but not choosing the right way to run can also cause damage to the body, such as the wrong way of running can lead to ankle pain. Here are some effective ways to relieve running ankle pain.

Pain in the bare foot position after running is mainly due to excessive force and friction in the bare foot position, resulting in knee cartilage edema. The patient will need to apply appropriate ice to the knee joint and apply a wet towel to the affected area for about 30 minutes. It relieves pain in the position of the knee joint.

Patients should not engage in strenuous exercise to avoid muscle damage.

According to the situation you described, your symptoms are due to damage caused by overuse of soft tissues, your ** is possible, you should pay attention to rest, elevate your limbs when sleeping, and can be dealt with in this way, and then avoid overwork in future exercises Hope to run and easily sprain "This group of people will be of some help, and they should usually pay attention to the combination of work and rest, and proper exercise has certain benefits for the body. A positive attitude, a good diet, and regular sleep are all factors that contribute to a good life. In addition to paying attention to lightness in the diet, you can eat some pears appropriately, which can play a role in dispelling dryness, quenching thirst, clearing heat and detoxifying.

Running ankle pain can be relieved by physical and medication, generally running ankle pain may be a ligament strain, or it may be caused by rheumatoid arthritis, which needs to be treated by the above methods**.

1. Ligament strain:

Running ankle pain can be caused by a strained ligament and can be relieved by applying a cold compress within 48 hours of the injury and a physical solution such as a warm compress or foot soak after 48 hours. If the above methods cannot alleviate the symptoms, you can use drugs to promote blood circulation and remove blood stasis under the guidance of a doctor**, commonly used drugs are Yunnan Baiyao aerosol, blood activating pain patches, etc.

2. Rheumatoid arthritis:

Running ankle pain may be caused by rheumatoid arthritis, due to possible genetics, infection and other reasons, you need to go to a regular hospital for X-ray examination, CT examination, arthroscopy and other examinations to be clear**, you can apply drugs under the guidance of a doctor**, commonly used drugs are dexamethasone sodium phosphate injection, methylprednisolone sodium succinate for injection, triamcinolone acetonide acetate injection, etc.**.

Be sure to stretch after a long run to relieve the pain after running, and you can also use a warm compress if your ankle hurts. In addition, you should also pay attention to choosing running shoes that suit your foot shape, which can slightly reduce the impact on your ankles.

After a long-distance run, people with poor physical fitness will feel soreness all over their body or pain in their heels, so you can rub a little flower oil at this time.

Be sure to soak your feet in hot water in time, massage your ankles properly, keep warm, and don't catch a cold.

Ankle pain after running indicates joint damage.

Because of unprofessionalism, in order to achieve the goal as soon as possible during exercise, the use of inappropriate exercise methods or excessive exercise intensity often causes joint damage and other sports diseases.

It is recommended that you find a professional fitness trainer to develop an exercise plan, and at the same time pause running, and exercise with brisk walking, cycling, etc., which has less impact on the ankle joint.

This should be a sprain or stretch injury of the ankle joint caused by strenuous exercise, or a chronic exertional injury, it is recommended to apply local hot compresses, take appropriate rest, and eat some blood-invigorating and pain-relieving capsules, which will help alleviate the need to wear more sneakers, wear less leather shoes, and reduce the time of standing and running for a long time!

Generally speaking, the heel pain after running should be caused by Achilles tendonitis, or it may be plantar fasciitis or heel pain caused by heel fat paditis or atrophy, of course, the possibility of bone hyperplasia cannot be ruled out.

Initiatives are proposed. It is recommended that oral non-steroidal anti-inflammatory drugs can be used**, and voltarin can be applied externally or soaked in Chinese medicine feet for assistance**.

Precautions. Note that you should not do strenuous exercise such as running, you can self-massage your heels, you can soak your feet in hot water before going to bed, do not stand for a long time, and it is best to stay in bed for a period of time.

Hope it helps.

Rest well and try not to exercise vigorously today.

It's still mainly about rest, you can use Yunnan Baiyao, it's very good!