I completed Couch To 5K last year and a few weeks ago decided to start extending from 5K to 10K. I've been gradually increasing my distance by just half a km a week so doing one 5K run and then a couple of days later whatever new distance I've got to that week.
I made it to 7.5K and was going along nicely. I even entered a 10K event taking place in October as something to aim for.
Then I picked up an injury.
I'd just got back from a 5K run and my ankle was sore. It swelled up a little and has been painful ever since (this was 10 days ago now). I've been putting anti-inflammatory gel with ibuprofen on it three times a day, keeping my foot elevated and walking around with the help of a crutch. I still go out with my dogs once a day for a walk for about an hour (with the help of the crutch) but wonder if I should be resting it more and leaving my wife to walk the hounds? I'll go mad if I stay indoors all day.
I work for myself so can carry on doing what I do without having to commute, which is something!
I saw a sports therapist 1 week after I did it and he suggested putting an ice pack on it every 4 hours for 2x 10 minutes with a 10 minute break. I'm managing to do that 3 times a day. I've been doing that now for 3 days but it's still quite sore. I'm seeing the therapist again next Wednesday for a longer session so really hoping he can give me some solid advice to help me get better as quickly as possible.
I'm just wondering if there's anything else I can or should be doing? The 10K event is in 8 weeks time and I'm really hoping I can make it back, but realistically my stamina will be dropping off soon and I need to be running again by early September to have any chance of making 10K. Too much to hope?
Advice and general sympathies gratefully accepted.
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SaxPlayer
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Perhaps me mentioning walking with a crutch makes it sounds like the injury is worse than it is! I can walk without a crutch, I'm just using it to keep pressure off my foot if I have to go more than a few yards. It's feeling much less painful after 10 days so I'm hopeful that with advice from the sports therapist I can start to build strength and get back out there before too long. Sorry if I gave you the wrong impression! I only started the ice packs after a week (my lack of knowledge there!!) and that's helping a lot. I haven't done any compression on it, though. The swelling isn't terrible so perhaps that's why the therapist didn't mention it??
So frustrating and I hope it settles soon. I also wonder if you may need more medical advice and a diagnosis as you are still clearly in quite a lot of pain. Whatever the result, you will recover and you will probably be surprised at how quickly your fitness builds up again. Fingers crossed for you.🙂🤞
Thanks for the positive thoughts. I do appreciate it. Perhaps me mentioning walking with a crutch makes it sounds like the injury is worse than it is! I can walk without a crutch, I'm just using it to keep pressure off my foot if I have to go more than a few yards. It's feeling much less painful now so I really hopeful that I can get back quickly. Your comment gives me confidence!!
Perhaps me mentioning walking with a crutch makes it sounds like the injury is worse than it is! I can walk without a crutch, I'm just using it to keep pressure off my foot if I have to go more than a few yards. It's slowly feeling less painful so I'm hopeful that won't be necessary. Sorry if I gave you the wrong impression there!
Yep, I’m with the others, if you still need a crutch to help you walk ten days after the injury occurred then you should surely see a doctor. Can someone else walk the dog meantime?
Perhaps me mentioning walking with a crutch makes it sounds like the injury is worse than it is! I can walk without a crutch, I'm just using it to keep pressure off my foot if I have to go more than a few yards. You're right, though, I should leave my other half to walk the dogs and rest my foot.
Sorry to hear this Saxplayer😯...the ice should help with the inflammation, but you will need to rest and elevate it as much as you can. Keep doing this. It's good that you have that appointment on Wednesday, see what your therapist has to say then.
Ju ju's original 10k plan Magic was a 6 week one, but it really depends on what the injury is, and how your recovery goes as to whether you should still do your event. You may have to accept that getting to 10k has to wait until you feel stronger. There are strengthening exercises you can do for ankles, but not while it's still so uncomfortable.
See what the outcome on Wednesday is, but please stay hopeful about your running, even if you have to defer that particular event you will get there in time.
I've got ice on it as I type this. Doing that 3 or 4 times a day at the moment. I'm pleased to report that after 10 days the pain isn't terrible and there's definitely signs of improvement. I don't need the crutch, I'm just using it to keep pressure off my foot if I need to walk more than a few yards. I'm hopeful about the 10K and will stay optimistic as that's my default position 😁 but will take on board all the advice I'm receiving and see what happens!
It looks like ligament damage and I realise that can take longer to heal than muscles so I'll see how quickly things progress from here. The next week or two should give me a good idea, I imagine.
Fixing things is relatively easy but you need to figure out what caused your injury, or else it will come back. You've done gait analysis? Do you need insoles? Shoes fitting alright? You've got a good sports physio in your area?
That's all good points. I mentioned this briefly to the sports therapist when I saw him and I intend to ask again this week. I've never done a gait analysis and perhaps when I was just running 5K it wasn't a problem, but now that I'm going further for longer suddenly all these things make a huge difference. I will definitely be pursuing this area and thank you for highlighting its importance.
My first one (knee) came quickly. Another one (ankle) greeted me on my graduation day. Combined, l couldn't run for five months. Once l completed gait analysis, got custom cut insoles and consulted a sports physio and an osteopath l have been running for over 2.5 years injury free and completed a marathon at 54. Just a thought.
That’s so good to hear and gives me huge encouragement. Thanks for the info. Helps more than you can imagine. 👍🏻
When you're injured, you're injured.. sorry 🙁 It's frustrating, but can you concentrate on strength work... Weights, planks, press ups, dips.. let your wife walk the hounds.. It's a small price to pay when you have a husband that looks like Dolf Lundgren 😍😘
I look more like Mr Bean than Dolf Lundgren but luckily my wife seems to be OK with that. 🤓 I'm wondering about cycling when my foot is a little better? Might help with my confidence as I'm concerned that when I finally get back out there to run I'll be really nervous of doing damage again!?
Thanks for all the sound advice. Perhaps me mentioning walking with a crutch makes it sounds like the injury is worse than it is! I can walk without a crutch, I'm just using it to keep pressure off my foot if I have to go more than a few yards.
The sports therapist thinks it might be deltoid ligament damage, although when I looked at a "foot map" the deltoid appears to be in front of your ankle bone and the injury is behind it, so I'll wait and see what he says when I return on Wednesday.
The pain is definitely not as bad as it was a week ago. The area feels tight now so I'm hoping that with more rest I may be able to start some stretching exercises when I see the therapist in a few days and then see where I go from there.
I'm the eternal optimist so I'll keep believing that I can make the 10K in October, however I will be sensible and take on board all the advice I receive. If it doesn't happen this time then I'll be disappointed but as some have said here I'll get there eventually!
Once the pain is going and I've started the recovery exercises, I'm wondering if going out cycling would help as an interim to build up my confidence? I'd welcome any thoughts on that. Sensible or stupid?
Just a quick update in case anyone’s interested! I’ve been back running now for a while. The injury has fully recovered and my last run was just over 6K. The 10K event is a week today so it’s looking likely I will make it, although I intend to take it slowly and just aim to get around the course without pushing at all! Thanks for all the advice and support in this thread. Much appreciated!
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