2. Tendinitis 

According to the Mayo Clinic, tendinitis is the inflammation of a tendon. Tendons are fibrous collagen tissues which connect muscles to bone. They serve an important function throughout the body, especially in the joints.

Tendinitis has tons of different names in the athletic world because it is a common injury for professionals and amateurs alike. Some of these include tennis elbow, golfer’s elbow, swimmer’s shoulder, and jumper’s knee. The condition appears from regular muscle strain which occurs when someone repeats the same motion over and over again.

Like sprains, the best way to deal with active tendinitis is to take it easy for a while. This can mean not running as frequently or taking it down a notch to relax. Sufferers of severe symptoms should go see a doctor to make sure there isn’t an underlying condition causing the problem.

There are a few ways to prevent tendinitis from occurring: 

3. Tarsal Tunnel Syndrome

This is a rarer cause of ankle pain than the other inclusions on this list, but is still very common to see in runners. Tarsal tunnel syndrome occurs when the tarsal nerve in the ankle is compressed from too much pressure and use. It’s basically the ankle version of carpal tunnel syndrome.

According to Healthline, some of the symptoms of tarsal tunnel syndrome include sharp, stabbing pains around the foot and ankle, the feeling of pins and needles in the foot, and a burning sensation. The syndrome is more likely to occur in people who have arthritis, diabetes, or previous ankle sprains and strains.

So, what can a runner do?

Unfortunately, there isn’t much that can be done to prevent it. Doctors recommend regular rest, stretching, and icing to deal with pain. Taking at-home anti-inflammatory treatments can also help. In severe cases, surgery might be needed with a doctor’s recommendation.

4. Ill Fitting Shoes

The lack of good support in running shoes can lead to lots of pain for the individuals wearing them. Inadequate arch support can cause planar fasciitis and stretched muscles. A lack of general support can also lead to stretched or torn ligaments and cause some of the problems seen above.

            Running shoes should be comfortable and match the contours of a foot. This means that while there should be room for the skin to breathe, the shoe should not move around or squeeze the flesh tightly. Many people actually wear shoes which are too large or too small since they don’t know what the footwear should feel like.

            Road Runner Sports provides some good guidelines athletes can follow to find good running shoes.

These include:

Wearing shoes that fit are the best way to prevent ankle pain caused by shoes which lack support. People who can’t purchase a new pair of shoes might need to hold off on running until they can do so, because messed up ligaments and tendons aren’t worth extra calorie burning and muscle building.

5. Overuse

Believe it or not, but people can run too much. Too much exercise can sap the muscles and make people more prone to injuries like sprains, strain, and inflammation. To avoid this problem, the only thing runners can really do is take a break from more rigorous exercise.

Instead of going for a 5-mile run, an individual could have a short jog or go for a brisk walk. If the pain persists, then it might be time to rest for a few days and quit cold turkey (temporarily).