Advice please...

[LaurieP]

Hi All,

I wonder if anyone could give me some advice please? I completed week 4-r1 last Thursday. I had no problems or trips (apart from the usual struggling through at the end). On Friday I noticed my left ankle was pretty swollen and hurt a little. I put some anti inflammatory gel on it and it had gone down considerably by Saturday. The pain was also a lot better. I decided to sit Sunday out and got up this morning to do w4-R2.

I got halfway through when my ankle started to hurt so I stopped. When I got home I noticed it had swollen up pretty bad. I went to the chemist and they gave me an ankle support sock and said to rest. My question is, how long should I rest for? I thought it was fine this morning but it looks like I've set it back off again! Should I put anything on it? I'm limping a bit but the pain isn't too bad. A friend in work has suggested that I need a really good pair of running trainers ( the ones I have aren't bad but were relatively cheap). I was going to treat myself to a new pair if I made it to week 5. Do you think my trainers could be the cause? Any advice would be appreciated. Thanks.

[Oldfloss Administrator Graduate]

Correct shoes are really essential...

Maybe you inadvertently landed awkwardly on your Thursday run, or twisted it slightly.., it can happen and you are unaware until it swells up!

The RICE treatment works, but you do really need to rest it until it is better...not worth permanent damage at this stage! Try not to walk any more than necessary...

[Trixamme Graduate]

Firstly I would suggest the R.I.C.E method and secondly I'd give you time to recover. Did you have any bruising or just swelling?

It's hard to know when to stop as I know I've was itching to get back out and on track with the program but some times it takes a little longer to heal. How was the movement in your ankle when you felt better? Me personally, I sit things out for up to a week (some times longer) and do strengthening exercises until I feel better and then I don't push it.

Be kind to yourself and there is no shame in sitting it out for a week or longer until your better. 😊

[davelinks Graduate]

My wife went through c25k wearing a pair of Lidl £12.99 trainers and had no problems, but her gait is neutral. You my pronate which means you need a stability shoe, or you can get aches & pains which you're experiencing.

Would recommend you have a gait analysis carried out to determine.

[LaurieP Graduate]

Thank you so much for you replies....can I ask what the RICE method is? @trixamme- I have no bruising just swelling.

[Trixamme Graduate in reply to LaurieP]

Rest, ice, compression and elevation. 😊

I only ask about bruising as me being a numpty that I am, went over on my ankle 3 years ago and it went every colour of the rainbow for a good few weeks. I ended up with surgery but even now that hasn't fixed it.

I'd suggest taking time out and doing some exercise to strengthen your ankle as it may be just a weak spot. Little things from writing the alphabet using you big toe as the pen to making sure you can move your ankle freely in all directions. I have a piece of rubber tubing so I can do resistance exercise but I had that from my physio after my surgery. Ankles are pretty complicated things but my best suggestion is that if the rice method doesn't work I'd go and get it checked out. Try going for a walk if you feel better and then if things are ok try doing 100 ups. It is what it says, 100 ups but in a little more detail it's like doing the running motion on the spot slowly and controlled at first. That's given me a rough idea since my knee has played up on if it's worth me getting all suited and booted for my run. If that's felt ok I've done the 100 ups again but the second time it's more bouncy like a run but again on the spot.

If your unsure then please get your ankle checked out.

[LaurieP Graduate in reply to Trixamme]

Thanks Trixamme, that is really helpful. I'll rest up for the week with your suggestions. Hopefully its just a blip - I think I'm starting to enjoy this running lark 😊

[Trixamme Graduate in reply to LaurieP]

I've become a bit of a running junkie too except when on the IC and I just became a grumpy comfort eater 😂

[davelinks Graduate]

Compression socks are supposed to help

[LaurieP Graduate in reply to davelinks]

Thanks davelinks, I'll investigate them too.

[Trixamme Graduate]

How are you doing today Laurie?

[LaurieP Graduate]

Hi! Its feeling better thanks... Still quite swollen but slowly going down. I got an ankle support sock and am applying the rice method so I feel like that's working for me. I hear what you're saying about the grumpy comfort eating though! Although I am checking out new runners on line ( in between chocolate biscuit breaks) so that's making me feel a bit cheerier 😊. I'm going to rest up until next week and see how I go then.