Anyone get any ankle pain?

[swhyte]

Hi guys, I'm into week 7 now and getting really bad ankle pains... anyone else get this and any tips on how to avoid it?

[mark909 Graduate]

Have you had gait analysis done? Are your shoes giving you the support you need? How about running on grass or in the woods instead of tarmac and concrete to reduce the impact on your body.

[Tootsvanoots Graduate]

I had horrible ankle pain, and then the beginnings of knee pain in weeks 3-4.

I didn't even dare run on grass, because I was worried about it being pitted, and might cause a turn.

I went to Decathalon, they did a gait analysis and I got a new pair of trainers. It has been fine ever since. (I did W8R1 today). The problem was, (I believe), that although my old gym trainers looked fine, and had little wear and tear, they were quite old, and had lost their bounce.

Also I tried doing about a minute of up-ing and down-ing onto tip-toes pre official warm up.

[Janeymiddlewife]

Seeing physio at the mo for dodgy ankles She's prescribed stretches and strengthening exercises, but the very first thing she checked were my shoes, which are fine as I over-pronate like a lot of people. Week 7 was when it kicked off (sorry) for me with the longer runs. I'd get it checked, either a sympathetic GP, physio or sports therapy person.

You are stretching afterwards?

[geenance]

Count me in on the ankle pain! I've had to take a break from the program, since I can tell I have tendinitis and it's getting worse. It's my own fault. I did the first 2 sessions in shoes that are not designed for running, then rushed out and purchased a wonderful pair of running shoes.

Unfortunately my ankles have gotten worse. I think the problem is that I have very weak ankles (always have....they're the size of toothpicks) and I purchased extremely lightweight shoes which likely don't have the cushioning that my poor little ankles need. It probably doesn't help that I'm not a young spring chicken anymore.

I'll head off to the sports store to get a professional assessment of the best type of shoe for me. Lesson learned.

I was enjoying the program though and am confident that I will get back at it for another try as soon as my ankles recuperate a bit.

[swhyte]

Yes, I'm stretching out and cooling down and have good trainers! And sadly I can't blame it on skinny ankles as mine are pretty hefty. I'll see how it goes tomorrow...

[arablue]

My ankles are definitely not skinny either. I found that stretching before and after helped loads. I hadn't made the link myself, until finding information on YouTube that if one muscle is too tight it affects the others too.

The other thing which really helped make life less painful was to take a much shorter stride, which also increased my pace. As much as I want to run, really run like we did as kids, my body is not going to accept that for a long time, if ever! Shortening your stride puts less impact on your feet ankles and other joints.