My ankles are starting to hurt

[Adam657]

I'm so gutted, I'm finally starting feel excellent improvements in my cardiovascular health and I love this programme (just done w5r1).

It started last week. I already have running shoes (called new balance, sorry I don't know much about athletic gear). I didn't get them with gait analysis or anything, and the thing is I can't afford any of that. I've got like £100 a month for food after everything is paid (I'm a final year medical student).

I already expect this is posterior tibial tendonitis, and the fact that it is in BOTH my ankles implies I just be doing someting terribly wrong. If I keep going it's going to persist longer and longer after each run until I do real damage, but I don't want to quit yet!

Does anyone have any advice, such as maybe running on a different surface or consciously changing my gait? And not 'buy these expensive shoes'... 😔

[Anthie Graduate]

Hi Adam, Being a medical student, I'm not sure how we can help as you seem to have a fair analysis of your problem. Have you checked some videos on youtube for running beginners? You'll find some advice as how to land on your foot. You should try to land as lightly as possible (Oldfloss says you should "kiss" the ground to minimize impact on joints) even if it means reducing your speed (because giving less impulse) and don't land on your heels but on your forefoot or middlefoot. The other thing that might help is making sure you warm up very well before each run (dynamic stretching) and of course stretch after each run: a good stretch is with slow and deep breathing and repeated a couple of times. But most importantly, rest if you're in pain: give two or three days between the runs. Good luck!

[Mumsygill Graduate]

Sorry to hear this Adam.cant offer any help as I’m the same stage as you so not an expert obv. Do hope you find a solution soon 🤞🏻

[Hidden]

Ah no that's a shame. I had New Balance shoes for years - in fact I've still got them but I use them for walking to work now. Ianodatruffe sent me some very good links when I joined about running techniques.

[oldwheezer69 Graduate]

I bought some New Balance shoes today but I had gait analysis first which was included in the price. I was in the shop for almost an hour as every pair of shoes I tried on were wrong for me in some way (I had 2 staff checking over each pair). Finally we found a pair they were both happy with and they both then watched me run on a treadmill and confirmed that my foot position was correct. I had tried on other New Balance shoes which weren't right. I can only suggest that you get some advice from a specialist running shop, perhaps take your current running shoes with you and ask them to check your feet in them - perhaps buying a running insole to go inside them might be a cheaper solution than buying a new pair of shoes?

[IannodaTruffe Mentor]

The fact that your pain is in both ankles suggests a mechanical issue, probably to do with the way your foot is moving after impact.......which is precisely what a gait analysis would investigate. The gait analysis is free at many specialist running shops (certainly at Runners Need) so you could have that done and find out whether you are in need of particular support.

You are the medic, not me, but as a runner, I would not recommend anyone to run in shoes that were not providing the kind of support that a gait analysis suggested was appropriate.

It may of course just be general aching from doing more than you are used to. Most running issues are directly due to the impact, so if you can reduce that, you may get over the problem. Slow down, avoid heelstriking, keep footfall under your body not out in front, run on grass and of course wear appropriate running shoes, fitted after a gait analysis done at a specialist running shop.

You might find this link useful healthunlocked.com/couchto5...

Also the guide to the plan is here healthunlocked.com/couchto5...

Take care. Do bear in mind that serious damage can be done by continuing to run in the wrong footwear.

[Adam657 in reply to IannodaTruffe]

Thanks so much! I shall get gait analysis done. I did my run today w5r2 but I've been in a different location for this and the last run, and will be for the rest of it. Interestingly the pain seems to have gone.

I see what you say about the mechanical issue, I was running along a canal which had quite an uneven path, plus the fear in the back of your mind of 'falling in' and as I started to run further I ran out of canal side, and would end up on a very muddy path with many large puddles: I would sort of launch myself over them when they arose, I expect that didn't help.

I'll go get the analysis done and heed your advice.

[YoureDoingGreatPet in reply to Adam657]

I started running on an off road track cos it was quieter and less embarrassing cos I wasn’t getting overtaken by toddlers on balance bikes, but I was constantly dodging puddles and rocks, the camber was different constantly, even from one foot strike to the other. I ended up having to have 4 weeks off with damaged knee ligaments. Now I run on pavements and it’s a lot better as I don’t have to concentrate on where my feet are landing.

[DebJogsOn Graduate]

Sorry to hear this - but (and I know you have more medical knowledge than me) don't jump to the worst possible diagnosis. I did that with pain in my knee and convinced myself I'd do some permanent damage if I ever ran again (and am frequently reminded of this by everyone I went on and on about it to!) - but after gait analysis and some new shoes I have been fine.

It won't hurt to take a break from running for a week and get a gait analysis done (mine was free at Up and Running) which will give your ankles a rest to see if they start to improve and you'll have more of an idea if changes to shoes might help. I have a friend to got inserts for her shoes as opposed to having to buy new shoes which did the job.

Hope your back out running soon.