My left ankle hurts really badly from jogging. I think it's a minor sprain. It's been two weeks now, and the part that hurts is the part that's facing my right foot. It hurts a lot when I do jumping jacks. Any way to stretch it?
210779
The inner part of your ankle can be sprained, or fractured.\n\nThe bony prominence in the inside edge of your ankle is called the medical malleolus and is part of the tibia bone, it is possible to fracture this bone.  Usually a fracture here occurs when you invert (twist your ankle).\n\nIt is also possible to strain the medial ligaments of your ankle, if this has occured the usually treatment is analgesia (pain relief), rest, elevation, ice and ankle support (ankle strapping).  Recurrent spraining of the ankle can sometimes be prevented by a physiotherapist teaching you ankle strengthening exercises.  A sprained ankle can take up to 6-12 weeks to fully heal.\n\nOnly your doctor and an xray can distinguish between a sprain and a fracture that requires a foot plaster.  If it is not improving with time/rest see a doctor.
367221
The best thing is to apply ice for 20 min. at a time take off for 1-2 hours. Do so for next 24-48 hours.  Do some very light stretching of the area. If still feeling slight discomfort may need to wrap your leg for the run. If feeling worse skip the run altogether and let it heal. Sometimes groin pulls can take a while to heal. Take an anti-inflammatory as prescribed if stomach can tolerate. Good luck in the run!!
83416
I think you're doing really well if you've only been at it for 2 months, congratulations!  Your pain might be your hip flexor muscles hurting you.  You might try focusing on some stretches that isolate that muscle group.  I'm sure you can find some good examples on the internet.  You can stretch before and after running.  I've heard that it's more effective after.\n\nI'd also recommend varying your running schedule so that you don't run every day, and you don't run the same run every day.  As for myself, I run 4-5 days per week, and I vary my daily distances and speeds as well.  This week for instance I have the following runs: 18 miles, 6 miles, 10 miles, and 6 miles.  You may not be ready for an 18 mile run yet, but consider taking one day a week and running longer at a slower pace, and take one or two days and run a little shorter at a faster pace.  I've had good success taking at least one day per week off from running, usually Friday.  \n\nI also try to do some cross-training on my days off from running.  Cycling works particularly well.  I think that if you do the exact same run every day, you are at a higher risk from injury than if you vary your exercise routine from day to day.  \n\nTo sum up;  Stretch, Mix it Up, Take a Day Off, and Cross Train.  Stick with it!  I've lost over 40 pounds running, and competed in my first marathon last fall.
212939
Good shoes are important, but also some compression will help. You can use soccer socks that are too small for you. As long as they cover the painful area and squeeze you calf and shin a bit. Also, ice them down as soon as you finish running. Use the little 4 oz bathroom cups, fill them with water and freeze them. Ice your whins with them tearing away the paper on the cup as it melts. Use the whole cup. Lastly, exercise those muscles that hurt. Stand on a bottom stair on your heals with your arch and forefoot hanging over the edge. Hold on for balance if you need to. Allow your toes to lower toward the floor and then pull them all the way back up within a few reps you should feel those muscles in the front of your shin working. Time yourself, if you can do it continuously for 30 seconds, then you rest an equal time (30 seconds in this case) and do it again. Do 3 sets. Do these on a day you don't run, or after running, never before and ice afterward, just like after having run.
599002
I had some that were like jump shoes you put on the front of the shoe and do the exercises.  It seemed to work... but I wanted to short cut the exercises by just running in them... Huge mistake...\n\nAs you run your heel wants to come down and puts some real stress on the  Achilles Heel... It really hurt for a month or two.
292829
Rest Ice Compression Elevation Stabalization-- RICES the old standby regimen. You have to do all of these things or your ankles won't heal. Also use non-steroidal anti-inflammatory drugs such as naproxen or ibuprofen. If the sprains are severe enough, you might even need crutches. You should probably go to an orthopedist or sports medicine doctor to figure out exactly what is best in your situation. Good luck! Don't let this get you down!
320377
The places you describe do have tendons  -so it is possible...especially since you say you foot rolls inward. Try orthotics or stretches before and after running.
35363
Rest. Sometimes taking it easy a day or two can help with recovery.\n\nApply ice if it gets very painful. This helps keep any inflamation down.\n \nPerform rehabilitation exercises (low-impact) regularly. Swimming and cycling are excellent activities for an individual with shin splints. Try to avoid excessive impact while recovering.\n\nWear shock absorbing insoles in shoes. This can prove helpful when getting back to a running routine if the shin splints still hurt.\n\nI know what you're going through...shin splints are a pain. x.x Hope these help.
63084
It could be a combination of all the things you mention.  Pain in the shins while exercising, commonly referred to as shin splints, is a condition where there is pain in the anterior tibia caused by overuse of the anterior tibilias muscle. They are most common in inexperienced runners or runners who overtrain. The pain is usually worsened by exertion and other factors:\n\n- Running on hard surfaces\n- Insufficient padding in the shoes \n- Over-pronated and/or flat feet can also lead to increased stress on the lower leg muscles during exercise\n- High arched feet can experience shin splint discomfort because this foot type is a poor shock absorber.\n\nThe treatment for shin splints is rest. Running and other strenuous lower limb activities should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, icing and anti-inflammatories may be suggested by a doctor or trainer, though there is some controversy over their effectiveness. A contributing cause of shin splints in some cases is the relative weakness of the muscles on the anterior of the lower leg compared to those in the calf. In this case exercises that preferentially strengthen the anterior muscles may help alleviate or avoid shin splints.\n\nIf you are just starting to run.  Take it easy and progress into a walking program first before running.  Here are some links for progression:\n\n12-week walking schedule\nhttp://www.preventdisease.com/fitness/walking_schedule.html\n\nBeginning a Jogging Program\nhttp://preventdisease.com/fitness/fitness_jogging.html\n\nA Rundown on Shin Splints\nhttp://preventdisease.com/news/articles/rundown_shin_splints.shtml
473134
well im not for sure what could be wrong with you unless you were to point it out and such. But its probably shine splints and when you run you need to wrap your feet and go up around the ankle to support it and also change your running shoes every three months or when you think they aren't giving you the best support, icey hot works great for pain but its smells strong. Also keep well hydrated. And that means sipping on your water bottle while you run. By the time you feel thirsty your already dyhdrated and that can cause latic acids to build up in your muscles causing cramps.
418094
Ankle sprain: stretched or torn LIGAMENT\nAnkle strain: stretched or torn TENDON\n\nRegardless of the injury, you should go to the doctor.  A 10 on a scale of 1 to 10 usually means you should be in the ER, unless you are exaggerating.  And, as you obviously know, you should be utilizing RICE (rest, ice, compression, elevation) to decrease the swelling and pain.
660435
Have you gone to a doctor yet?  It might be a sprain or a strain.  That can take anywhere from a few weeks to a year to heal.  I would stay off of it, and use ice if it starts to hurt too badly.  20 minutes with the ice, and 1 hour without it.  Do not keep the ice on for too long, because that can cause damage in and of itself.  I hope you heal up soon, babe!
437877
If you have health insurance, go see a Podiatrist (not an Orthopedist).  I have pretty bad pronation but I didn't know it and thought the pain was from an old injury.  I went to an Orthopedist because my knee hurt in addition to my ankles and feet.  He put me on stationary bike for a hour a couple times a week and billed my insurance company.  Didn't work at all.  Finally I went to a podiatrist, he took an x-ray, a plaster cast of my feet, and two weeks later I had custom insoles ($495 out of pocket, ouch) but no more pain anywhere.  I can-not recommend it enough.
625209
My First suggestion would be STOP exercing untill you go to the doctor as you may be doing more damage to a ligament ... go see your doctor and follow his/her recommendations religiously
54451
Yes, and it hurts like hell!!  The best thing to do is to stay off of it completely!  At least 3 weeks after diagnosed, start rehabilitation.  All I did for the first month after being diagnosed was rotate my foot. That stuff HURTS!!!
39123
Shin splints, is a condition where there is pain in the anterior tibia caused by overuse of the anterior tibilias muscle. They are most common in inexperienced runners or runners who overtrain. The pain is usually worsened by exertion and other factors:\n\n- Running on hard surfaces\n- Insufficient padding in the shoes \n- Over-pronated and/or flat feet can also lead to increased stress on the lower leg muscles during exercise\n- High arched feet can experience shin splint discomfort because this foot type is a poor shock absorber.\n\nThe treatment for shin splints is rest. Running and other strenuous lower limb activities should be avoided until the pain subsides and is no longer elicited by activity. In conjunction with rest, icing and anti-inflammatories may be suggested by a doctor or trainer, though there is some controversy over their effectiveness. A contributing cause of shin splints in some cases is the relative weakness of the muscles on the anterior of the lower leg compared to those in the calf. In this case exercises that preferentially strengthen the anterior muscles may help alleviate or avoid shin splints.\n\nIf you are just starting to run. Take it easy and progress into a walking program first before running. Here are some links for progression:\n\n12-week walking schedule\nhttp://www.preventdisease.com/fitness/fitness_walking.html\n\nBeginning a Jogging Program\nhttp://www.preventdisease.com/fitness/fitness_jogging.html\n\nA Rundown on Shin Splints\nhttp://preventdisease.com/news/articles/rundown_shin_splints.shtml
218063
A sprained ankle happens when the ligaments have been damaged by the joint being twisted.\n\nWhen you twist your foot or ankle, it usually twists inwards damaging the ligaments on the outside of the ankle. Outward twists damaging the inside ligaments are rare.\n\nThe majority of cases are sports injuries but a sprained ankle can also happen in everyday life.\n     Injuries of this kind should receive first aid treatment following the RICE principle, which stands for Rest, Ice, Compression and Elevation. Cooling the injury as fast as possible will reduce the swelling and pain.\n\n\nRest\n\nThe injured foot must be rested for the first 24 to 48 hours to prevent any further injury.\n\n\nIce\n\nThe damaged area must be cooled by using an icepack or a packet of frozen peas. The ice must never have direct contact with the skin or the patient could get frostbite. A cloth should be placed between the ice and the skin. Ice can be laid on the affected area for up to 20 minutes every hour, but for no longer than three hours in all. Ice treatment has been known to be effective for up to 24 hours after the injury occurred.\n\n\nCompression\n\nThe compression must be firm but not too tight. It must not be allowed to affect the blood circulation. An elasticated bandage from the toes to the middle of the lower leg would be ideal.\n\n\nElevation\n\nThe foot must be elevated above heart level. It is most comfortable to lie down and elevate the limb with a few pillows. If you are sitting down, the legs can be raised on a chair or a table. This elevation should be maintained for a few days.