INNER ANKLE PAIN
Pain or aching along the inside of the ankle or arch, often worse with running, walking, or long periods on your feet.
AT A GLANCE
Pain Area
Medical Name
Can you Run?
Typical Recovery
Common Onset
Can I keep running?
Some runners can continue modified running if symptoms stay manageable and the tendon is not significantly worse the next day.
If the inside of the ankle becomes increasingly painful, swollen, or fatigued during or after running, it usually means the tendon is not coping with the current load.
Typical recovery timeline
Milder cases often improve within 4 to 8 weeks, while more stubborn tendon irritation can take several months to fully settle and rebuild.
Like many tendon injuries, symptoms may improve before the tendon is fully ready for normal training again.
COMMON SYMPTOMS
- Pain along the inside of the ankle
- Pain extending into the arch of the foot
- Tenderness behind the inner ankle bone
- Pain with:
- running
- walking
- hills
- long periods on feet
- A feeling of weakness or fatigue through the arch
- Sometimes mild swelling along the tendon
WHAT’S ACTUALLY GOING ON?
Posterior Tibial Tendinopathy is irritation of the posterior tibial tendon, which helps support the arch and control foot movement during walking and running.
In runners, this tendon can become overloaded when the foot and ankle are repeatedly asked to control more force and stability than they are ready for.
Over time, the tendon becomes irritated, reactive, and less tolerant of repeated loading.
CAN YOU STILL RUN WITH IT?
Sometimes, yes, but only if symptoms stay controlled and the tendon is not becoming progressively more irritated. Easy flat running is usually tolerated better than hills, longer runs, or uneven terrain. If the ankle and arch become increasingly sore, fatigued, or painful during daily activity, it usually means the tendon needs a clearer reduction in load and more focused strengthening. Things that often need adjusting:
01.
Weekly mileage
02.
Speed work
03.
Hills
04.
Long Runs
05.
Running Frequency
COMMON QUESTIONS
Does this sound like you?
This may sound familiar if:
- The inside of your ankle feels sore after running
- The arch of your foot feels tired or achy
- Longer runs or hills make symptoms worse
- The tendon feels tender behind the inner ankle bone
- The ankle feels less supportive or stable
- Symptoms build gradually over time rather than starting suddenly
A common clue is that the inside of the ankle often feels overloaded and fatigued rather than sharply injured.
WHY DO RUNNERS GET THIS?
This usually happens when the tendon on the inside of the ankle is repeatedly overloaded.
Common reasons include:
- increased running load
- hill running
- poor foot or ankle control
- weakness through the calf and foot
- fatigue
- returning too quickly after time off or injury
Often the tendon is trying to stabilise and support the foot more than it is capable of handling at that point.
When should you get help?
It’s worth getting help if:
- the pain keeps returning
- walking or standing is becoming uncomfortable
- the arch feels increasingly fatigued
- symptoms are not improving with reduced load
- you are struggling to return to normal running
Get help sooner if you have:
- significant swelling
- increasing weakness through the foot
- worsening arch pain
- difficulty walking normally
- symptoms that are progressively getting worse
Tendons on the inside of the ankle often stay irritated if strength and foot control are not rebuilt properly.
HOW TO TREAT INNER ANKLE PAIN
Have a look at Liesel's rehab plan to help improve your injury.
