Don't know where to start after injury.

[Popstess]

I've had an injury to my ankle, I have rested it for a few weeks now along with doing the exercises reccomened by doctor and physio. It's feeling a lot better than it was and I really want to try and run again. The problem is I don't know where to start. I'm nervous about getting pain again but also about how i will manage to even run at all fitness wise. Do I start right at the beginning and do a run 1 min/ walk 1 min or do I try a mid point or just have a go at picking up where I left off at 30 mins? Argh I don't know what to do. Any advice would be most appreciated. 

[misswobble Graduate]

Hello there. Stop worrying. Anxiety will make you tense, which is no good at all.  We want you loose as a goose. So shake it out and go for a leisurely jog. Just round the block. Fave tunes would be a good plan. Find a nice route if that helps. Flat will be fine too.  Just see how you feel. No plan, no stress, just a jog.  

After an injury you are afraid to run again and you run stiffly, almost gingerly, trying to protect your ankle.  I know, been there. I think most of us have at some point.  You only need do a small distance at this stage, and then see how it feels later today and tomorrow. If no residuals from it then you can have another go later in the week.  Just don't push it.  Rather than have any set ideas about distance you'll just have to take each run as it comes.

Good luck!  I hope it goes well.

[runswithdogs Graduate]

The physio may have some advice on where to start.  Otherwise it's up to you.  When I had a break for injury I've jumped back in doing week 4 to assess my joints and to get the pep talk from Laura.  Doesn't mean you have to redo the plan.

[Rignold]

Go out and have a run. When it stops being enjoyable/comfortable, stop running. Leave your watch at home. Breathe the air, enjoy the sunshine, enjoy the fact that you are running again. Go home. Repeat.

[Popstess Graduate]

Thanks for the replys. I'm not seeing the physio anymore it was left as you can run again when you are no longer feeling pain. I am but not a lot. The worry is it never actually hurt when I was running last time it was afterward that I got the pain. I'm just worrying that I'll aggravate it and put myself back. I hate that I don't know whether I should or shouldn't run I feel really frustrated and disheartened about the whole thing! I think I've talked myself back out of it. 😑

[Hidden]

It is A difficult one, the fear of re injury is far worse as it holds you back. 

If you have no pain then a gentle jog out would best way to go, to find out if you are completely pain free , if you are then great , then build back up gradually 

Dont worry to much about distances or speed, use the time to reaquaint yourself with running and the world outside and enjoy running  

Good luck hope everything works  out great for you  

[Popstess Graduate]

Well I went out for 10 minutes just to test how it would feel. It was fine to run on (I strapped it up before hand) but I do have some pain now. Do I really have to wait until I am completely pain free? It's driving me mad!