Ankle soreness is common among new runners, those who have recently begun running on different surfaces, and those who have recently begun to add speed workouts to their routines. When you come home from a run with sore ankles, it's important to deal with the problem effectively so you can heal as quickly as possible and get back to training.

Step 1: Ice your ankles.

The ice will reduce inflammation, which is likely at the root of your soreness. The easiest way to ice your ankles is to fill a bucket with cold water, add a few ice cubes, and then immerse your foot. The cold will feel pretty intense at first, but after a minute or two, your body will adapt and it will actually feel soothing. Keep your ankles immersed for 20 minutes. Then, repeat this therapy every couple of hours throughout the following day.

Step 2: Do some self-massage.

This is not nearly as hard as it sounds. Use your thumbs to massage the sore areas in your ankle. Press down firmly, but not so hard that you make the pain worse, and move your thumb in a circular motion. Do this between icing sessions, but not so close to an ice session that your ankles are still cold when you're massaging them. You want the tissue to be warm during a massage, so you can work the knots and tightness out more effectively.

Step 3: Go for a walk or a light jog.

The day after the run when you first notice some ankle soreness, you might be tempted to skip your run ad just rest. However, this is not the best idea, since it will simply cause your ankles to tighten up and stay sore. Instead, go for a very easy 2 or 3 mile jog. If you're just getting used to running and are not yet covering that sort of distance in your regular runs, opt for a 20-minute walk instead. This will get the blood flowing and loosen the muscles in your ankles.

Step 4: Evaluate your progress.

Mild to moderate ankle soreness should subside within a few days, as long as you follow the treatment steps above. As your soreness subsides, work your way back up to your previous training volume. If you're still sore after three or four days, consider contacting a physical therapist or sports medicine doctor. You may be striding improperly, and this could be contributing to your ongoing soreness. It's also possible that you have strained a ligament or tendon, and a physical therapist can recommend exercises that will allow you to bounce back from such an injury in a timely manner.