If you are running in your 40s, you are among the very few who have decided to break the barriers and myths around fitness after 40. However, you will need to give more attention and care to ensure a pain-free journey. Ankle pain is one of the most common injuries experienced by most runners in their 40s. Acute ankle sprains or twists can put you out of action for months. This post will guide you on ways to prevent ankle pain.
Many runners do get minor ankle sprains that heal in a few days. It could slow you down till the healing and rehabilitation is completed. Runners can also twist their ankles while playing other sports.
Strong and stable ankles are runners’ best friends. There are a few good practices that can effectively prevent ankle pain and maximize your performance.
Best practices to prevent ankle pain
Warm-up –
As we age, our muscles tend to stiffen up fast and increase the risk of injuries. Make sure you take a few minutes to perform dynamic stretches before each run. Focus on your calves, hips, ankles, knees, and the surrounding muscles. Warming-up drills increase the blood flow, activate your muscles and joints, and prepare your body for the physical demands of running, thereby reducing the strain on your ankles.
Maintain healthy weight –
You will be putting additional stress on your ankles and joints if your body is heavy. As we age, our metabolism declines and leads to weight gain. You will first need to understand the nourishment needs of your body to get the best performance. Running is a great way to lose weight, but what you put on your plate is equally important for your success.
If you have a healthy body weight, you will need to eat balanced food to stop the calorie surplus. On the other hand, if you are overweight, you will need to have a diet that creates a calorie deficit in your body. You will need to increase your protein intake and reduce the carbs, but it will work only if you are burning it every day. Make sure you finish your last meal of the day at least 2 hours before you hit the bed. Your body doesn’t need all that energy for sleeping.
By maintaining a healthy body weight, you will be effectively reducing the load on your ankles and minimizing the risk of pain or injury.
Ankle training exercises to prevent ankle pain –
You will need to incorporate ankle and calf training exercises in your strength training sessions. Building strength in these areas will enhance your stability and reduce the impact on your joints while running. Simple exercises like calf raises, ankle circles, and resistance band exercises can effectively strengthen the muscles and ligaments surrounding the ankle joints.
Pay attention to your body signals –
While running, listen to your body and notice signs of discomfort or pain. Ignoring persistent ankle pain can lead to more severe injuries. If you experience pain while running, consider taking a break and allowing your body to recover. Ice and elevation can be effective in alleviating minor soreness or swelling. If the pain persists, consult a healthcare professional or a sports medicine specialist for a proper diagnosis and treatment plan.
Choose running trail wisely –
It’s also crucial to pay attention to your running surface. If you don’t have strong ankles, you can run on softer surfaces like soil or grass tracks. They absorb more shock than hard surfaces like concrete, pavers, and asphalt. You can also mix your running routes and terrains to make it more fun, but make sure you watch where you are landing your feet on each stride.
Good Running Shoes –
Running shoes work as your first line of defense against the impacts of strides. Firstly, you will need a pair of good running shoes that offer good support to your feet and ankles during a run. As we age, the natural shock-absorbing ability of our joints gets highly reduced. Therefore, the shoes that you wear must provide sufficient cushioning and support.
You need not necessarily buy the expensive ones. Many good brands are selling high-quality shoes for reasonable prices. The right pair will make a significant difference in preventing ankle pain and ensuring a comfortable run.
Stay hydrated –
Remember to stay hydrated all day, even while you are not running. Proper hydration is essential for your joint health because dehydration can contribute to stiffness, cramps, and discomfort. Make it a habit to drink an adequate amount of water throughout the day, especially on days when you run.
The most important advice to prevent ankle pain –
Running in your 40s can be fulfilling and enjoyable, but you will need to take extra care. The most important advice that I can give to the aging runners is – Never lose your form while running, even on a single stride. Hold a good running posture till the last step, no matter how tired you are. You can stop or continue walking if you feel that you cannot run any further but don’t keep running with a limp or lazy posture. That is one easy way to invite ankle pain.