Running With Inside Ankle Pain: Causes & Fixes
If you run long enough, your body talks back. Sometimes loud. For me, it was inside ankle pain that wouldn’t shut up. Not the sharp, sudden kind, more of a nagging pull that shows up halfway through a run and makes you rethink every step.
You ice it, stretch a little, maybe switch shoes. It eases off for a day or two. Then boom, right back again, like it never left.
I’ve been there more times than I’d like to admit. So, let’s go over what’s actually going on, what causes that inner ankle pain, and what finally helped me fix it for good.
What That Inside Ankle Pain Really Means
When the inside of your ankle starts hurting, that spot between the bone and your arch, you’re probably dealing with posterior tibial tendon irritation. Fancy term, but it basically means the tendon that holds up your arch is tired and mad.
It’s one of those things that creeps in slow. Mine started after a long run on uneven pavement. Felt tight that night, sore the next morning, then went quiet for a few days. I thought it was nothing. Big mistake.
| Cause | What It Does |
|---|---|
| Overuse | Strains the tendon with repetitive stress |
| Overpronation | Foot rolls inward, stretching the tendon |
| Weak ankles | Less stability, more stress on inner foot |
| Worn-out shoes | Lose support, worsen alignment |
That tendon sits behind your ankle bone and keeps your arch from collapsing. Once it’s overused, you’ll feel a dull ache that flares up when you run or even walk uphill.
How It Feels: The Real Kind of Pain
It’s not that scream-out-loud pain. It’s sneaky. Starts small, maybe a tug under your ankle bone or a hot, sore feeling when you flex your foot.
For me, it showed up around mile four or five. Then it stuck. Every step, a tiny reminder that something was off.
After runs, the area would feel tight and kind of swollen. Mornings were worse. That first step out of bed, yeah, that’s when you realize it’s not going away on its own.
It doesn’t sound dramatic, but it messes with your rhythm. You start favoring one side, your stride changes, and before you know it, something else starts hurting too.
What Causes Inside Ankle Pain While Running
There isn’t one single reason. Usually, it’s a combo of bad habits and overdoing it.
1. Overpronation
This one gets a lot of runners. When your foot rolls inward too much, it pulls on that inner tendon every step.
2. Weak Muscles
If your calf, ankle, or arch muscles aren’t doing their job, your tendon picks up the slack. It can’t handle that forever.
3. Old Running Shoes
You think shoes last forever until your ankles prove otherwise. When the support flattens out, your feet cave inward more than they should.
4. Quick Mileage Bumps
Adding ten miles to your weekly plan because you “feel good”? Yeah, that’s how I did it. Pain followed close behind.
5. Hills and Uneven Roads
Downhills especially. The way your foot slams down stretches everything around that tendon.
How I Figured It Out
At first, I tried to self-diagnose. Rest, ice, tape, the usual. It kept coming back. Finally, I talked to a sports physio. Turns out I had a mild case of posterior tibial tendonitis. Nothing torn, just irritated.
He did some simple checks, pressing along the tendon, watching my foot roll, asking me to rise on my toes. That’s all it took.
Here’s what I learned: if your pain gets worse when you turn your foot inward or stand on tiptoe, it’s probably tendon-related. If it’s sharp or causes swelling fast, get a scan, could be something else like a ligament issue.
| Level | Signs | Action |
|---|---|---|
| Mild | Soreness post-run | Rest and ice |
| Moderate | Pain during and after | Lower mileage, switch shoes |
| Severe | Swelling, pain walking | See a doctor |
What Actually Worked for Me
I’ll be honest, no quick fixes. Took me about a month to get right again. But this combo worked better than anything else.
1. Strength Work
I started small. Calf raises, towel curls, and resistance band work, all focused on that inner ankle. I’d do 10 minutes every other day. After two weeks, that dull ache was already backing off.
2. Better Shoes
I swapped out my old neutral pair for stability shoes with firmer arch support. At first they felt weird, stiff even. But they corrected my gait. Big difference.
3. Shorter Strides
I didn’t realize how much I was overstriding until I filmed myself. Tightening up my steps, landing closer to my center, eased the impact instantly.
4. Rolling and Ice
After runs, I’d roll the arch of my foot over a frozen water bottle. Sounds simple, but it works. It breaks tension and cools down the area at the same time.
5. Real Rest
Not “easy jog” rest. Real rest. I took 10 full days off. Hated it. But that’s what actually reset things.
When to Get It Checked
If it’s been more than a couple of weeks and the pain isn’t improving, it’s worth seeing someone. A physio can spot issues early before they turn chronic.
Go if:
- The pain hurts when you’re not running.
- It swells or bruises.
- You can’t stand on your toes.
They might suggest orthotics, or in bad cases, a brace to give it a break.
How to Stop It from Coming Back
Once you beat it, the real work begins, keeping it gone.
Rotate Shoes
Two pairs alternating. Foam needs time to recover.
Warm Up Every Time
Just a couple minutes. Heel raises, ankle circles, light jog. It matters more than you think.
Strength Train
Strong calves and hips protect the ankle from taking all the load.
Watch Form
If your foot collapses inward, fix it early. Record your stride or get a gait analysis.
Respect Rest
One or two off-days per week keep injuries away longer than any ice pack.
Recovery Timeline
Mine healed up in about four weeks. Yours might be quicker or slower. Depends how bad it is and how much you let it rest.
| Injury Type | Typical Recovery |
|---|---|
| Mild Strain | 1 to 2 weeks |
| Moderate Tendonitis | 3 to 6 weeks |
| Severe | 6 to 10+ weeks |
Push too soon and you’ll reset the clock. Been there.
The Routine That Keeps Me Healthy Now
Before every run, I do a tiny warm-up, nothing fancy:
- 10 heel raises
- 20 seconds ankle circles each way
- Short easy jog
- Two quick strides
Takes maybe three minutes. But since I started, I haven’t had ankle pain again.
Running With Inside Ankle Pain: What I Learned
Running teaches you real patience. Inside ankle pain was my reminder that “just push through it” doesn’t always work.
I learned to listen earlier. Now I can tell when something’s off, before it turns into weeks of frustration.
If you’re feeling that ache right now, stop chasing miles for a bit. Fix the cause, not the symptom. Running will wait.
FAQs
1. Why do I get pain on the inside of my ankle when running?
Usually from overuse or strain of the posterior tibial tendon, or your foot rolling inward (overpronation).
2. Can I keep running with ankle pain?
Not smart. It might feel tolerable at first, but it usually gets worse fast.
3. How do I fix inside ankle pain?
Rest, strengthen your ankle, ice it, and wear supportive shoes that stop overpronation.
4. How long until it heals?
Between two to six weeks for most runners. Sometimes longer if you ignore it early.
5. Should I change my running form?
Only if it’s causing the issue. Shorter strides and neutral landings help most people.
I’m Benjamin Clark, dedicated to elevating your athletic performance. Get targeted fitness plans, injury prevention techniques, sports psychology insights, and the latest in nutrition. Let’s train smarter.
