Help and advise please...

[Suzeqzy]

4 years ago I fell and damaged my ankle and foot. It has been ok since I started the C25K and when I did the stepping stone pod cast once if graduated. The on Saturday morning a did the speed podcast, which I enjoyed, then Monday morning I went back to stepping stone. Since then I have had moderate pain in my ankle and my inner thigh, abductor muscle I think this is. I have rested for two days and and due to run tomorrow morning. I am still in discomfort but I don't want to forgo my run! What should I do? (Obviously if I was to get out there and started my routine and was in agony, I'd stop), but I would

Just like some advice please. I love my new activity and will be disappointed if I can't keep it up. Thanks for having a read and for any adobe you may have to offer.

Suze.

[IannodaTruffe Mentor]

The first resort for many minor injuries is RICE, ie. Rest, Ice, Compression and Elevation. An extra rest day may do the trick and although it is annoying, it is far better than exacerbating an injury though further use. Any change in your stride pattern can show up weaknesses and cause injuries, so I would give yourself an extra day, or two if needed, and then go for a gentle run to see how the ankle is.

If it persists, then professional advice is necessary. Good luck.

[Suzeqzy Graduate in reply to IannodaTruffe]

Thank you. Good advice. I think I will try a gentle walk tomorrow and rest up until friday and see how it is going then. Thank you once again.

[scawbyplace Graduate]

yep , the speed podcast was the touch of death to my quads! Not a sniff of a pain in them all the way through c25k (a succession of aches and pains everywhere else, mind you). Then I do the speed podcast and BAM! the tops of my legs and hips react like spoilt children. I think IannodaTruffe is spot on - any change in your stride pattern shows up the weak spots and for the unwary (me for example) altering your stride is like throwing a grenade in the camp!

I was gutted but determined not to give up so I slowed down, pampered my muscles with extra rest days and the heatie-wheatie (yes, I know they say ice but heat works for me) and brufen gel, then did some shorter runs to rebuild my confidence. It worked but i have to say that it rattled me for a bit.

So I would say maybe stick to stepping stones, which is a much slower pace, and work on strengthening your ankles and abductors before doing speed again.

Good luck and take it easy : )

[misswobble Graduate]

Sorry to hear of your niggles. They are so annoying but it's par for the course I'm afraid. Rest should sort it for you. Ibufren gel is wonder stuff I think. Don't use it with the tablets though, it's either or.

Are you doing any other exercise to supplement your running? I think we have to get stronger to support our running. Swimming, cycling, walk all help. I do exercise DVD's at home and finding those enormously helpful.

Good luck. I hope you're back out there soon

[Suzeqzy Graduate]

Hello. Yes I do normally walk on my non runnin days. 30 to 45 min, although on reflection I missed two days at the weekend as a friend came down to stay with us. So that may be another thing to add to it. I have decided to go out for a walk in the morning and once I have done a warm up and if my leg feels ok I may do the week nine run at a slow pace. Obviously I will stop right away if I'm in any discomfort. Thank you all for your advice, oh and I'm a lover of heat so have taken the advice on the wheat bag! Thanks. Xx