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Ankle Pain While Running | Peroneal Tendonitis

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What’s causing pain on the outside of your ankle? One possible running issue is peroneal tendonitis, which is a fancy way of saying an inflamed tendon.

Runners unfortunately are prone to things like tendonitis to because we ask our muscles to fire repetitively in the same motion. But it is something you can resolve and prevent!

Ankle Pain While Running

What causes ankle pain in runners? There are a few possibilities which depend upon foot strike, running form and any past ankle injuries, which we can dive in to below.

The potential outcomes of ankle pain while running:

  • Sprained Ankle
  • Achilles tendonitis
  • Plantar fasciitis
  • Stress fracture
  • Peroneal Tendonitis

Of course those are the injury results, but some aches are just the body getting stronger. If it’s not changing your running form, shooting pain or swollen it could be standard runner discomfort. Ease up a little on the mileage and know your body is going to keep getting stronger.

The causes of most runner pains from shin splints to the bigger issues stem from the same things:

  • Adding too much mileage
  • Adding too much speed work
  • Not doing enough hip, glute and core strength
  • Only moving our bodies forward and not maintaining that ability to move side to side
  • Life incidents like stepping off a curb wrong

Sprained Ankle

Unfortunately, a sprain can be a bigger problem than we realize as they often take longer to heal than a stress fracture! Possibly because we don’t stay off it in the same way that we would a fracture.

This article isn’t specifically to address sprains, but you will need to stay off of it and compression can help to manage swelling and increase blood flow.

Peroneal Tendonitis Recovery

What is Peroneal Tendonitis?

Without getting too deep in to anatomy, let’s say that these tendons run along the outside of your foot and help to create that downward force you need to push off and to turn your foot outward. Pain will run right under the bony part of your ankle that you can feel, often in to the foot.

This is not an injury that will magically go away. Instead, it’s one that continues to get worse without attention.

peroneal tendonitis

Symptoms of Peroneal Tendonitis:

  • Pain on the outside of the ankle just below the ankle bone
  • Could also be swollen
  • Pain that improves with rest
  • Painful to push on the area

What causes ankle pain while running?

  • Quick increase in mileage
  • A big change in surface. I.e. road to technical trails that require more ankle strength
  • Often running on the same side of the road – leading to running on a slope constantly
  • Lack of hip, core and glute strength
  • Tight calves and feet muscles reducing mobility

How to Resolve Peroneal Tendonitis?

You’ve heard me say work on your hip strength a million times, but I’m going to say it again. Before I get in to that, let’s start with some of the pain management things you can do.

  • Stop running if you are having SHARP pain
  • Only use ice to inhibit pain, otherwise use heat to loosen tight muscles
  • Don’t take anti-inflammatories and run
  • Use compression socks (my favorites)
  • Foam roll to help release tension up the leg
  • Changing shoes or considering a running orthotic

Let’s cover somethings to deal with immediate pain and then a long term plan.

Taping Ankle Pain

If you’re attempting to keep running or even having issues walking, this step could be very useful.

You know by know that I’m a huge fan of RockTape (stays on so much better). It was a lifesaver prior to my knee surgery and I’ve found it really useful for many other little aches pains or injuries my runners have gone through.

taping ankle pain while runningWatch this video for exact instructions.

Improving Mobility and Flexibility

Tight calves are a common issue for runners, in this case leading to pulling on muscles all the way in to your ankle and foot creating pain.

  • Do standing calf stretches against a wall – remember you aren’t stretching to the point of pain. Hold at least 30 seconds.
  • Try getting in to a deep Buddha squat to improve ankle range of motion and a full hip to foot stretch
  • Roll your foot over a PT ball prior to any run to help loosen muscles
  • Try the peroneal muscle stretch in the video below

Long term plan prevent ankle pain while running:

Start working through these strength and flexibility pieces to make them part of your weekly routine. Then begin to look at tools from the right shoes to insoles to see if they could help improve things.

  • Tips to resolve tight calves while running
  • Improving Hip Strength – a number of workouts here
  • Reviewing Your Footstrike – learn how to best land
  • Ankle stretches – similar to those for shin splints
  • Utilize a massage gun to help release ongoing tightness

Best Shoes for Peroneal Tendonitis

Underpronation is one potential cause and while I always LOVE for us to start by fixing our weak hips, glutes and stride, sometimes we need a little extra support from the right shoe.

Insoles are an option to make your current shoe work. By picking one that provides more arch support to help your foot stop rolling inward you could get relief, but these shoes also have other benefits like the larger heel height.

best shoes ankle pain

While many of these have a higher heel to toe drop than I often recommend, they can be useful for Achilles or ankle pain because you’re shortening the amount the ankle has to stretch. Additionally most of these are designed to help with under pronation.

  • Asics Gel Nimbus
  • Brooks Glycerin
  • Saucony Triumph
  • Nike React Infinity Run Flyknit — similar to my favorite running shoe

Hopefully the above tips and shoes have given you some options to help mitigate pain and decide exactly what might be causing your issues.

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Posted by amanda Categories: injury

Reader Interactions

Comments

  1. Radha says

    June 17, 2020 at 5:19 am

    Every time when I run or Jog I get ankle pain or my ankle will get twisted. After reading this blog I got to know my problem . This blog really helped me. Thank you.

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A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
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Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
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SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
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🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
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For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
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So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
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🥰Love your hair
🤪Frustrated with your hair
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Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
At 7 I could sit in my hair it was so long.
At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
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I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
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❌If you aren’t working out because of food guilt
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TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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