Painful Ankle - Help! How long to rest? What t... - Couch to 5K

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Painful Ankle - Help! How long to rest? What to do? Strengthening exercises?


My ankle is ruined I reckon.

It had been sore for a while (two weeks ago, and especially so these last few days) but I ran on it today thinking that it was feeling ok - mistake. Now I am a limpy girl and the ankle has swollen up quite badly.

It's swollen on the outside under the sticky-outy bone thing (what is that called?), and hurts when I press on it.

Here are my questions: How long should I rest it for? Should I get a support bandage? Am I doing my ankle lasting damage by trying to be a runner (since I have flat feet and weird ankles anyway)? What should I doooooooo??

Any help would be v much appreciated, for I am worried/frustrated.

2 Replies

Ice and rest the ankle for now. Once it's feeling better, build up your running distance really gradually.

Have you had gait analysis to help you choose your running shoes ? If not, get along to a decent running shop once your ankle has recovered and they should be able to advise you.

Or you may need to consult a podiatrist.

There's a bit about it here:

Good luck, I'm sure you'll be able to run comfortably, you just need to find a way to make it work for you.

Thanks so much for answering, you are reassuring! I haven't had gait analysis for running done (had advice for hiking boots but that's a whole other something). Alas, I live in China now and decent running shops are hard to find out here, as are members of staff that speak any English. Maybe I need to leave it until I return to the UK...

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