I realised once I got home after Saturday's Parkrun I that I'd overdone it severely. Not just the usual achy thighs and grumbly knee but a new pain in my ankle which hurts with every step I take . It started the day before but I'd ignored it as it wasn't really bothering me. Very bad move.
To cut a long story short I've been on paracetamol and resting since then. I tried a short walk yesterday and only managed half my normal walking speed (decided that even though I was grounded Mr Garmin should do some work checking my stats lol).
Called the GP today and it's a ligament so apparently it'll be about 6-8 weeks before it's fully better. I am so fed up.
I keep wondering whether if I'd stayed in bed instead of doing the Parkrun I'd be ok now? Or had I unwittingly damaged it on the uneven ground I ran 4k on on Thursday? I'll never know. At least I did the Parkrun.
I suppose if I'm out of action for 6-8 weeks I'll have to restart C25K again. The upsides:
At least I know I can do it now because I've done it before.
I now have all the gear (but, thanks to the injury, demonstrably no idea )
The weather will be cooler.
Once I've recovered I'll treat myself to new running shoes as I think my old ones are slightly less supportive than they were.
Can anyone give me some more positives to cheer me up?
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Oh dear OBK, I’m so sorry to hear about your ankle; as you say, ignoring it was probably a mistake. But we live and learn and you’ll always have company on the injury couch! Do you have some exercises to do? I wondered whether you’d be able to access a physio either through the NHS or a sports physio who’d be able to give you more advice? And as a positive - just think of those lovely new running shoes just waiting for you when you’re feeling better! But don’t forget the gait analysis as well to ensure you get the best possible start back to your running! Keep lurking here and let us know how you’re doing!
If I hadn't gone to a physio my recovery would have taken longer. Almost a year ago, on my graduation run, I sprained ligaments on both sides of my left ankle and gave myself a shin splint too.
After hobbling for about 10 days, the physio visit turned me round such that I was running again (gently) four weeks after the injury. On the follow-up visit, the physio complemented me on having done the homework exercises she'd set me.
Cold compresses will help for the swelling. Ibuprofen can help but takes a week for its anti-inflammatory effects to kick in.
I would say you've learnt a hard lesson - but they are the ones that stay with you, and you are the wiser for it and unlikely to make the same mistake again.
I do sympathise, I believe I tore a ligament in my left knee a year ago and I was dragging that leg behind me like a dead thing to keep it from harm when negotiating stairs for quite a while before I dared put any stress on it. It was not without its comedic aspect.
Best wishes for your recovery. New shoes a great idea. With a succession of niggles I was on the IC for the past year and was buying trainers as an affirmation that I was going to return to running. I'm not quite up there with Imelda Marcos but I have quite a rotation going - so just don't get carried away as I did!
I've had my trainers for 10 years (their anniversary came up on my Facebook feed just after I started c25k) but I hardly wore them at all in the intervening years. Once I can run again I'll be on that treadmill getting a gait analysis before you can say 'slow down' 😂
Oh dear! Running is a high impact sport so, unfortunately for us, injury risk is higher than in some other sports ☹️
Many of us have been where you are and while it’s not where we want to be just keep in mind that the time does pass and in most cases we do run again.
I’ve had several bouts of weeks and months off for various injuries over the years so I can sympathise. But use the time to work on other parts of your body (upper body or core perhaps?) and follow any instructions from your physio or consultant.
If you can, it might be worth seeing a physio who will give you a tailored recovery programme.
I’ve had a couple of ankle injuries and my best advice is to stretch the calves regularly but obviously only when you can. Any ankle issue tightens up the calves so make sure you work on this area.
Keep the faith, this will pass and you will run again. Take care and keep us updated on how you're getting on 🙂
Try these, there are loads online but these are a good selection. The best one IMO is the stair calf lift, you can work up to doing it standing on one leg but start off with two legs.
Arghhh OBK, ouch. Well you’ll know to listen to your body next time (not much help now though).
Do you have a Garmin? Or would you like an upgraded model? How about treating yourself to one as well as to new shoes? You deserve a pick me up I think. If not now, Black Friday isn’t toooooo far away (they’re talking about the Strictly lineup already so it can’t be!) and they have some great deals. 😍
Keep your pecker up. You’ll be back running before you know it. 😀
Ahh, yes that might be slightly extravagant! Hope you heal soon and get a chance to try out your new shoes though. 😀
Oh OBK, so many of us have been sitting on the Injury Couch 🛋 where you are now for very similar reasons, so no-one’s going to sit in judgement on you here. Feel safe in the knowledge that many of us reading your post do so with the “been there, done that” phrase running through our own minds.
The best thing you can do now is follow the RICE guidelines and really rest up to reduce any inflammation. Start strengthening exercises very gradually once pain and swelling has reduced. The advice about calf stretches is very true. Have a look over at the Strength and Flex forum for advice and support. Another suggestion would be to do some yoga and core work such as Pilates, which you can adapt around your injury and it will help keep your muscles in good shape until you are running again.
Good luck and do keep in touch with us all on here while you’re on the IC.
Thanks for sharing your positives. I don't know if I could manage to see them if it happened (when it happens, as I'm sure it will at some stage), so your post is an inspiration to me to look for the positives.
So sorry to hear this. Hope its not too long before you're recovered - but don't rush it! Positives - you are so determined you are already planning your return to running so you will definitely be back!
Oops! Sounds like you're being quite upbeat already OBK. I don't think you'll need to do all of c25k again; you're nicely fit now and it will only decrease slowly. Just think how lovely it will be to get those new shoes on and get out there in just a few weeks.
Perhaps you could take on a little project or use your usual running time for a bit of self-pampering while you wait for the big day 😊
Thanks, it goes against the grain to just sit on the sofa with my iPad all day! I really need to pull myself together and find something to occupy me, other than the big bag of chocolate that was yesterday’s project 😂😂 At least there’s no pain unless I try and walk too far. (As I reread this I saw autocorrect had changed ‘pain’ to ‘pianist’ which gave me a giggle, just had a vision of having an accompanist on my hobble to the shops 🎹)Another plus, just gotta get through it 😁
Sending you my sympathy. I had to stop running after developing a sudden hip pain in April, probably caused by pushing too hard in speed intervals. I was gutted that I was unable to take part in actual Parkrun as I had so looked forward to it, and I'd been doing NotParkRuns for a while. However, I think I would have been like you: I would have got carried away by the crowd and ran too fast for my ability.
I re-started C25k a month ago and actually enjoyed it, knowing what to expect, and the comforting voice of Laura in my ear. It seemed easier somehow second time around.
I've kept on reading posts on this forum, even when I couldn't run or walk. I find it so inspirational to hear how everyone else is doing, all coping with their own personal challenges, yet keeping on running - and smiling IannodaTruffe
I hope you are off the IC soon and enjoy searching for that perfect pair of shoes
Thanks, it’s so easy to get carried away and forget I’m not a spring chicken any more 😂 I restarted C25K with my son a few weeks ago to encourage him and it seemed a lot easier than first time round so I’m looking forward to that. I had a series of phone issues during the first attempt so didn’t actually tick off all the boxes (well I did, but on 3 different phones and the iPad) so at least if I do it again it’ll congratulate me for graduating. Something else to look forward to 😁
End of 2015 I had a broken vertebrae and couldn't walk properly. Since then I've done several 100+km non-stop hikes, completed the c25k (brilliant it was!), have a 16 mile run this weekend AND I've taken up the rowing machine too... This sounds like a brag, and it is BUT it is also to show that you can overcome injury. I thought I'd always walk with a limp and my running days were over but with care and consideration, slow thoughtful exercise that is consistent you WILL overcome and you will be stronger for it. Knowledge is power. Work out what didn't work for you, adapt and overcome!
Thanks, reading your post makes me realise I've been wallowing in self pity over very little! Well done, it must take so much mental strength to get back to your level of fitness, let alone the physical side. Thanks for the encouragement, it really helps.
You certainly won’t need to start C25K from the beginning if you were up to running parkrun hard when you broke yourself. Fine if you want to, but you’ll probably find you can easily run 1k first time out, and happily get back to parkrun within a month. Obviously listen to your body and bale out if you get any twinges, but I’m guessing you’ll be fine 🤞
Thanks, my body doesn't give me very good advice, it's usually 'you got this, go faster' when it should be 'slow down, you're an old lady'😂😃 I'm going to take it very easy.
I’m so sorry to hear about your injury. Do tell yourself that although you don’t happen to be running at the moment, you are still a runner! Nothing can take away from that 😊. If your GP chat was a phone consultation, I’d try and actually see someone, a physio maybe?
But yes, think of those lovely new shoes! Before you know it you’ll be posting a pic of them and they will be fab 👟😊👍.
That’s really bad luck, if you are going to run on uneven ground think about trail shoes, we ran trails and my feet felt very worried that they would turn over then bought trail shoes and feet felt so much more stable and happy Heal well
Thanks, I've been wondering about trail shoes. I'm pretty sure the injury happened because I either didn't lace my trainers tightly enough or they've lost their supportiveness. They're 10 years old but were sitting in a cupboard and were hardly used untl last March.
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Your body doesn't forget how to run
Very first ParkRun and smashed my PB!!!
Not sure about tomorrow ...
