top of page
Search

Do You Love Running, But Your Ankles Keep Hurting?

  • Writer: Nora Bokyung Kim
    Nora Bokyung Kim
  • Jul 3
  • 2 min read

You rest.

It feels better.

You run again.

Ankle pain comes back.

You stretch.

You strengthen.

You foam roll.

Yet somehow...

the same ankle pain keeps coming.


One of our members enjoys running marathons. 

Like many runners, he had started noticing recurring ankle discomfort and irritation around the shin.

At Innerfit, we frequently work with runners and marathon enthusiasts, helping them build the mobility, strength, and resilience needed for the demands of the sport.


Running places unique demands on the body.

It's not just about building stronger muscles. It's about building a body that can absorb force, store energy, and keep performing efficiently over thousands of repetitive steps.




During yesterday's session, we introduced ankle plyometric training through hopping drills.



Do you know running is not simply about “leg strength"?

Every step involves landing on one leg, absorbing force, storing energy, and then releasing that energy to move you forward.

Over and over again.

Almost like a spring.

(This is what researchers call "spring-like behaviour.")



📚 Research Insight

Researchers describe the Achilles tendon as a "biological spring." 

During running, the Achilles tendon can experience forces of approximately 6–8 times body weight, storing and releasing energy with every stride to improve efficiency and forward propulsion.

(Biewener & Roberts, 2000)



What many people don't realise is that the foot is an incredibly sophisticated structure.

It contains:

  • 26 bones

  • 33 joints

  • More than 100 muscles, tendons, and ligaments


A truly healthy ankle is not simply a strong ankle.

It is a well-moving ankle.


When one joint stops moving well, another area is forced to compensate.

And sooner or later, that compensation usually comes back as pain.


If you want to continue enjoying running for years to come, don't just focus on strengthening muscles.

Make sure your feet and ankles retain the mobility and control they were designed to have.

Here are a few exercises I frequently use to help restore ankle movement and improve joint control:

✔ Ankle CARs

(Video)

✔ Loaded Ankle CARs

(Video)

✔ Hip Bridge Achilles Loading

(Video)



At Innerfit, we don't just look at the painful area.

If your ankle hurts, we look at:

  • How your hips move (mobility)

  • How stable your trunk is (stability)

  • How your feet function (movement quality)

  • How your entire body manages force (strength & machanics)


Because the same symptom can come from very different causes.

Before prescribing exercises, we first identify what your body actually needs.

Because the first step is not exercise.

The first step is understanding your body.



If you're experiencing recurring ankle discomfort, or you're simply curious about what your body may need to move and perform better, we'd be happy to help you find out.


Move Well. Live Well. Age Well.


 
 
 

Comments

bottom of page