On the comeback trail……

[Vragtes]

Following my bad fall and resultant sprained ankle on 17th February, in Portugal, I finished the second of my tentative runs yesterday morning. On Monday, I ran for 10 minutes after a 5 minute warm up. That was 5 minutes out and 5 minutes back.

I’d been doing various ankle rehab exercises daily since the sprain. There was no pain but the ankle felt quite stiff and I managed a slow 1.6km. Warm down stretches were a bit tender and rest day Tuesday was welcome. It was pretty much the same on Wednesday. So on Friday, I’ll repeat the run of 10 minutes. Then next Monday, I’ll up the run to 12 minutes, per run, for that week.

Hopefully, I’ll regain my fitness and even the flexility I enjoyed before. Was slightly anxious about falling again so that may have caused the stiffness sensation. Ah well, slowly, slowly, but it is good to get out again, first thing at 06:15! 👍

[MissUnderstanding Administrator Graduate10]

Fantastic news! Coming back after injury can be a frustrating process. Wishing you loads of luck with it. So great you’re running again ❤️

[Vragtes Graduate10 in reply to MissUnderstanding]

Thanks for the lovely reply. Support is always welcome! 👍👏🏻

[Yesletsgo Administrator Graduate10]

Such a great feeling, that first run when you've had an injury but you finally know it's behind you. Keep up with your exercises and you'll be absolutely fine for the longer runs

[Vragtes Graduate10 in reply to Yesletsgo]

Thank you for your encouraging reply. I’ll definitely continue with the exercises. Actually did twice as many today (Friday) and the ankle is already feeling less stiff. I am slowly regaining my confidence. Losing confidence after a fall is one of aspects of aging that I am struggling with. Used to take falls in my stride when younger but now the mental healing takes much longer than the physical injury. But each run helps! Thanks.

[CBDB Graduate10]

One of my ankles has always been less mobile and I think that’s why over the years I have suffered various issues (calf strain, plantar fasciitis). I’m attending to some ankle strengthening and mobility exercises now and am hoping to make my feet and ankles better for with running.

So would love to hear what exercises you are doing. Mine I describe here: healthunlocked.com/strength...

[Vragtes Graduate10 in reply to CBDB]

Thanks for your reply. I mainly use the NHS guide as well as this physio who’s site has excellent posts for those over 60, which includes me!

tims.nhs.uk/wp-content/uplo...

youtube.com/@MindBodyHorizo...

[CBDB Graduate10 in reply to Vragtes]

Thank you! That pdf looks good. Will add both links to our resources in S&F, so much appreciated.

[Vragtes Graduate10 in reply to CBDB]

S&F?

[CBDB Graduate10 in reply to Vragtes]

Our sister forum Strength & Flexibility, also run by volunteers and supporting all sorts of cross training and fitness. Feel invited to join us over there as well! 😄 healthunlocked.com/strength...