ASK THE AUDIENCE.....

[59er]

My ankle has been troublesome over the last week so I didn't run - just dog walking for me. I've had the problem for at least 18 months. Physio said it was the ligament so I didn't run for a year. Completed C25K for the second time (physio said give it a try) and have just finished W5 of The Magic Plan (time) I think the 8k was possibly what did for me. It's not a pain I experience it's just like a bruise which hurts on and around the ankle area 🤷‍♀️ and I can't go anywhere to get it looked at because of the lockdown. All this made me procrastinate - hence the lack of running. However I went out for the 20 minute run to complete the week but somehow forgot that it was a 20 minute run and set my timer for 15 minutes (my halfway marker) and ended up running for 30 minutes. It was all good though - the ankle has been fine. I'm just terrified that I'm going to have to stop running - I felt great after I'd done it - as always. Need to Google about the ankle or JUST ASK THE COMMUNITY 🤭😂

[Rigpig]

Can you try a support and see if that helps?

[59er Graduate10 in reply to Rigpig]

An elastic bandage? I'll try that - thanks 👍

[ju-ju- Graduate10]

well done, and ankle could be due to so many things. In the past when I have had an issue I do google, and then tailor exercises accordingly, and it usually works. I have had a troublesome ankle/foot for a while now and I googled and have been doing exercises, icing etc and it definately has meant I have been able to continue and its improved alot. One thing I find really beneficial is very slow running... It has meant I can carry on and it doesnt get worse...I am sure you will find some things that work, and I am glad your last run was ok...

[59er Graduate10 in reply to ju-ju-]

Thanks so much Ju-ju. I'll do as you suggest. I have iced before but have let it slide and I'll try to slow down a bit. I'm sure I feel I'm running much slower than I actually am so this is possibly a good place to start.

[ju-ju- Graduate10 in reply to 59er]

good plan... I hope it eases up very soon...

[misswobble Graduate10]

I had a niggly ankle for ages. I took four weeks off C25k. I kept going after resting. You only need to run very slowly With slow running and rest days, plus walking your dog etc, your body will get stronger. The stronger it gets, and accustomed to the new exertions, the niggles should subside

Good luck. Take care. No hurry 🙂

[59er Graduate10 in reply to misswobble]

Thanks misswobble - I've been trying to spread my runs out as I've begun to run further as I was getting tired, so running every fourth day. This seemed to be working. Slow running seems to be the way to go with a little investigation on Google. I've also downloaded the free NHS app which suggests exercises to do so I'll check that out too.

[misswobble Graduate10 in reply to 59er]

I use Nike tun club and Nike training club apps The run club has coached runs which are really good.

[59er Graduate10 in reply to misswobble]

Thank you . I'll take a look. 😉

[Granspeed Graduate10]

I’m right in there with the rest: slow running. It has rescued me all 3 times I have had niggle-worries. Also, I managed a phone chat with my regular physio the other day, which was very helpful in reinforcing parts of the google advice & ignoring others. If you’ve seen a physio at all recently, perhaps you could message them? Everyone is being really kind at the moment about sharing expertise. 👍💕 Good luck. 🍀

[59er Graduate10 in reply to Granspeed]

Thank you. General consensus of opinion is indeed slow running so I guess that's the way to go. Think I'll do as Rigpig suggested too - put a support bandage on. I'm on quite good terms with my physio so I'll get in touch with him and see what he suggests too. Things always seem clearer and brighter in the light of day!

[Abaggs Graduate10]

I have ankle issues on and off, definitely worse on longer runs, but l have found strengthening exercises have definitely helped and l am sure regular heel raises have really helped.

[59er Graduate10 in reply to Abaggs]

Thanks Abaggs - I'll check these out on YouTube and give them a try! 👍

[Irishprincess Graduate10]

I’ve had ankle issues for over two years now but mine were caused by a sprain. But I have learned a lot about the ankle in that time! Exercises to strengthen are key and I do mine every day. As has already been suggested, a support helps a lot and do lots of stretching and foam rolling, especially the calves. Calves tighten up if the ankle is damaged so do stair rise/drops every day and foam roll.

Also, I avoid running on grass as I just don’t want to risk another problem with running into a hole!

This is manageable but you do have to work on it all the time. The most important thing you can do I think is to strengthen the ankle, standing on one leg, drawing the alphabet, etc. Just ask Mrs. Google....

[59er Graduate10]

Thanks Irishprincess! I have done foam rolling but not much, so I'll need to start again! One alphabet done already!

I never run on grass for exactly the same reason!

The stair rise/drops I'll look out - I think these are know by another name? I'll need to get on this today and hopefully like you I'll be able to manage it 🤞

[Rigpig]

I was thinking something more like these

healthandcare.co.uk/ankle-s...

I used a knee brace / support for a while when I thought I would have to stop running and it worked wonders for me. I know it’s not the same but it might be all you need. Just take it easy and stop if it’s hurting 🙂

[59er Graduate10 in reply to Rigpig]

Oh ok! So many to choose from! I'll take a good look tomorrow and see if I'll be able to get an online delivery. No chance of getting one otherwise while we're in lockdown. Thanks Rigpig! 👍