My ankles get sore after a decent run (6+ miles) or hike, especially if my pack is heavier (a recent climbing/backpacking trip). I usually wear Inov-8 295's. I also occasionally wear my VFF Komodo LS's or New Balance MT101's. My ankles get sore on the inside of the foot mostly. When running, this feeling tends to go away after mile two or three when I get warmed up but I can definitely feel it after the run. I wanted some advice. Do I need to work on my conditioning? Is it a pronation issue? Or is a natural consequence of getting older I need to live with (just turned 31)? I am getting frustrated with the problem. I always worry that pushing through the pain (mild but chronic lately) is making the problem worse. On the other hand, I wonder if that is what I need to do to strengthen my ankles and fix the issue. Any input or advice would be greatly appreciated.

how often do you run/hike those distances? what type of terrain. might just need to condition yourself.

Could be both a pronation issue (around 70% of people naturally over-pronate to some degree) and a training issue.

I love my MT-101's also -- but even with Superfeet minimalist insoles (black) I can only do 12-5 miles comfortable in those shoes. For my longer hikes I use Salomon XA Pro 3D Ultra 2, or Brooks Cascadia 7 shoes with the green Superfeet (to help with my mild over-pronation). I've done 30 mile day back-to-back hikes with these bad boys and they seem to do the trick.

I find a good stability shoe with an insole is key. I also would like to find a wide toe box shoe with a really stiff sole like the LaSportiva or Montrail Shoes that fit me. Keep trying shoes -- and remember that building up your training mileage is key to good comfortable hiking (as much as light packing and good footwear is).

Ankles are tricky. My guess is its age, the shoes or pronation. Have you recently increased the distance you're doing? This sounds like a new problem. Anything change recently? It could just be you getting older. I'm your age and I find I'm starting to get more sore after hard exercising that didn't happen a few years ago. Might be worth seeing a doctor to get a better idea.

Seeing a podiatrist would be a good idea. Also, there is a simple method I have used to strengthen ankles:
Find an sloping, paved area - a driveway can work if it is fairly steep, but a larger area is better is you can find it - and walk in circles on it. Alternating clockwise with counterclockwise is a good idea. You'll be walking part of the time on a slope that is downhill to the left, part straight uphill, part straight downhill, and part sloping to your right, so that the muscles get worked in all orientations. It's boring, but it works.

But be aware that this won't help if the issue is something other than simple weakness, which is why the podiatrist visit is a good idea. And I suggest finding a podiatrist who specializes in runners and athletes, if you can.

I get the same thing. I injured my ankle a couple years ago, and now really have to pay attention to it.

If I condition well enough, it doesn't bother me. Conditioning involves walking the local trails at least a couple times a week and standing on one foot at home while doing other things like waiting for the microwave, washing dishes, using the dispenser on the fridge, etc.

I can aggravate it by paying attention to it, because I think I try to twist my foot inwards if I think about it. I would think that walking more on the inside of my foot would stress my ankle, it actually seems to be better.

I'd look into changing your footwear. I wore innovates only once but the massive lugs made my feet pronate so bad that both ankles were in significant pain.YMMV as many folks around here do fine fine with them.

See a podiatrist or save the $ and look up ankle trengethening exercises online and buy some superfeet. Pronation control didn't work for me, but thats probably what a podiatrist will tell you.

31 is young. Do more training hikes and strengething between trips. Lose some weight from your pack or gut if needed. RICE.

Go to a good running store and have them analyze your gait...a good running shop will tell you what kind of shoes you need: motion control, neutral, or cushioning (or some variation/combination).

Yes, you certainly might be overpronating, you might be supinating too much, or you may just have too much movement overall along the medial aspect of your ankle.

That's a pretty complicated part of the foot and your problem could be so many things...including a pinched nerve in your back.

But start with making sure you are wearing the right shoes. Then work on strengthening your ankles and improving proprioception (body's sense of where it is in space). The easiest is simply standing on one leg for 30 seconds...eyes open, eyes closed, soft surfaces, uneven surfaces, etc. Love the idea of walking around in circles on an incline...I'm so going to use that for my patients!! Anything that challenges your balance will work to start...

And don't discount a quick visit to a PT...we're very good at figuring this stuff out and fixing it. And that's where any MD or podiatrist is going to send you anyway ;)

Hi,

I have same problem. Until now I ignored it. But it becomes boring for me. I think of visiting doctor this week.
I feel pain after 10km of run.

Just an update. Turns out I have mild Navicular stress fractures on both feet. Too much boulder hopping with heavy packs on climbing trips I am guessing. I am still debating what direction to go on treatment. The surgery sounds like it's got an excellent success rate but I am poor and have no insurance. I think I will try alternating hot and ice foot baths every day for blood flow, some supplements to help with new bone growth and lots of down time. Looks like more biking and swimming and less hiking for me for the next three months!

I don't know if this will help, but I had a serious problem with rolling my ankles. The last time it happened I was off hiking for three months. Surgery was an option, but I thought I'd try one more thing. I bought a German made pair of hiking boots......Meindl island pro. They are higher than your normal boot ,heavier also but very comfortable.
I have never rolled an ankle again as they provide much greater support. Several times I have felt my ankle start to give way, but the boots always prevented a full roll. I'm very happy with them.

I usually have a problem with rolling ankles when I let my ankles get out of shape.

Something that works for me, but not most, is to wear mid hight trail runners.
The rolling still happens, but the height of the shoe keeps my ankle from rolling so much as to cause a sprain.

I can go back to low tops after a few hikes when my ankles are back in shape.

Be aware that most people find that mid height shoes DON'T help with the rolling aspect and will still get sprains. It works for me though.

I don't know about for stress fractures but a few years ago I sprained my ankle so badly hiking that it took a full year to heal (which I was told by my doctor it would- he actually told me it would have been better to break it). I told my doctor I guessed I just had weak ankles because I was actually looking at the root I sprained my ankle on and in my head had my foot placement all planned in order to not roll my ankle but it just didn't hold.

I was told by my doctor that most people don't have bad or weak ankles, but rather that due to walking on flat surfaces most of the time the signal time it takes for your brain to tell your ankle to move a certain way takes longer and longer and so when your ankle starts to roll out from under you and your brain tells it "stiffen up!" it takes too long for the signal to get there and you sprain your ankle. I was told to start doing balance exercises- writing the alphabet in the air with one foot while standing on the other, closing my eyes and tapping the big toe of one foot on the floor in a circle around my body without using that foot for balance, yoga balance poses, etc). The balance work has done amazing things for my ankle strength. I had switched to leather hiking boots with high uppers- this year I've switched back to trail runners. My one concession to my ankles (and knees) is I now use trekking poles but I've felt my ankle begin to roll on a number of occasions this year and I am back to being able to stabilize it quite quickly.

@Dena, Very helpful.

I was kind of wondering that myself. I feel my injury reflexes getting better when I work on foot dexterity exercises.