Couch to 5K

Running post sprain

I'm fairly new to running but totally bitten by the bug after 50 years of laughing at those poor sods running in all weathers.

I've found it difficult building up the stamina to run and have repeated a couple of the weeks but was looking forward to trying my first 12min run when I took a pretty hard tumble and sprained my ankle. (Two weeks ago)

I'm gutted because I don't want to back to square one and am itching to run again but am sensible enough to want to heal it properly.

What tips and advice do you have for a speedy but sensible recovery and rehab.

5 Replies
oldestnewest

Ice ice baby 😁

Sprains can take a few weeks, or longer, depending on how bad they are

Ice and elevate as often as poss 🙂

1 like
Reply

As the lovely misswobble says.. Ice, elevate and rest... make sure it is healed before you head out again!

1 like
Reply

Sorry to hear that, being on the injury couch is just miserable. :( It's good that you're being sensible. Try your hardest not to come back too quickly. Once it's feeling better go for a long walk or two and see how it feels. If it's only a couple of weeks out you won't lose too much fitness so it's unlikely you'll have to go back to the beginning. Sending you healing thoughts!

1 like
Reply

I badly sprained my ankle on Week 8 over a year ago and I was out of action for 2-3 months. I followed the advice regarding short walks once the pain had gone, slowly building up to a 30 minute walk. Once I could walk 30 minutes pain free I went back to C25K. I think I started at the beginning again and took things slowly. There's no rush, any exercise is better than none.

1 like
Reply

Thank you all. I think I will just have to be patient. I got fitter once, I can do it again.

Reply

You may also like...