have got pain in my inner ankle. No bruising but tender when pressure applied and pain when lifting heel. What have I done?

[beamer16]

Have been running 5k 3 times a week for about 3 weeks with no previous problems

[misswobble Graduate]

Not a doctor but you could have tendonitis maybe due to too much running. If it gets worse you could see the doc. Elevating the foot and using ice on it is a good start. I recently hurt my ankle and it was only rest, elevation and ice that got it right again. Oh and heel drops and ankle rotations once the pain had subsided. I had to take 3 weeks off. Be sure it's right before heading back out

[Rockette]

Misswobble is right , can't swear to it but sounds like that what it is . I'm suffering from tendinitus , mines outer ankle, physio confirmed it last week . Try & rest it as much as you can . & try to get to docs I'm into my 3rd week now , it's a slow process . Yours may not be as long as this but do not run ! . Physio told me stretches before running as well as after could help prevent a lot of injuries . Don't know if you do but I don't & I'm going to start . Hope you have a speedy recovery .

[misswobble Graduate in reply to Rockette]

I was reading about that vegan American ultra runner the other day Rockette and he swears by stretches. I think he does his post run but he never skimps. The warm up and cool down runs are also important Beamer!

[Rockette in reply to misswobble]

I allways stretch after a run , but I'm going to do it before as well now . Physio advised me to , so I'll give it a try when I get back into it .

[Nerdio Graduate]

Could be shin splints. I always thought this was pain on the front of the shin but my physio says not. I get it on one leg, just above the ankle on the inside.

[prettymingo Graduate]

I had shin splints, a couple of years ago, when I danced ( I don't recommend doing the CanCan, everyday, in four inch heels!)

My pain was on the inside, just above my ankle bone. Very tender to touch and, like yours, when I bent my leg to walk. Since I've started running, I've been diligent about stretching properly. Can't have that, again!

[Rockette in reply to prettymingo]

Hi prettymingo , do you stretch before & after a run ?

[prettymingo Graduate in reply to Rockette]

I do, yeah, more afterwards than before, though. I still do the five minute warm up & cool down walk, too. I might be being over cautious but better safe than sorry, I suppose.

[Rockette in reply to prettymingo]

Well your doing right , two different physos have told me , stretches should be done as well as the warm up walk .

[misswobble Graduate in reply to Rockette]

Doing the cancan every day in 4 inch heels! I should cocoa!!! Some folks have just too much fun! I'm dead jealous