Week 6 r2 and my ankle isn’t swelling and pain... - Couch to 5K

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Week 6 r2 and my ankle isn’t swelling and painful, advice please!


Having done so well on the programme, I have hit a really painful spot. During week 5 I felt my Achilles’ tendon hurting in the mornings and stairs were painful, so have been following suggested exercises but I have noticed that my right foot around the ankle and behind is swelling up and can be painful. I took a week off to rest before I started week 6, but I start to feel the strain after about 12 mins of running. I have put ibuprofen gel on, kept the area warm so I can stretch the muscle and I am going to get a gait analysis done at the weekend and probably result in another pair of new trainers (should have gone to the specialist in first place maybe). I can’t see myself being able to finish the programme if each run now with longer running times results in this! I bought new running trainers at week 4 so am really disappointed. Don’t really know how the end of the programme will go for me as my body seems to be giving up but not my mind or will! Would love to hear if anyone else has had these issues, what they did and how it has resolved. Much advice please!

5 Replies

I would rest up and consult a doctor or physio.

I had a month off running when I tweaked my achilles.


Hi Pip, sorry to hear of the achilles/ankles. It can be frustrating when you start to make real progress with running, only for these niggles to come out and get you.

I'm with IannodaTruffe on this one. Instead of heading to an independent running store for gait analysis and new shoes, I'd propose that you spend the money with a sports physio. Here is my story:

I'd been running for 4 years, and kept getting niggly problems, most recently with my achilles. Like yours it would be sore in the morning, but fine during a run. Eventually (I'm talking after 12 months of "It'll get better") I went to see a sports physio. The appointment cost me £60 for one hour. I had ultra-slow-mo gait analysis, and within 5 minutes the physio had diagnosed the problems.

- I had a much weaker left leg (following 2 accidents in my life and not completing the physio I was given at the time;

- My running gait (which was considered excellent - short stride, fast cadence) did not stretch my calves sufficiently. Basically, I was not lifting my knee sufficiently, or kicking back my heels (it is hard to explain).

- Finally, despite my gait analysis when I started running (with neutral shoes) my physio wanted me to wear some insoles.

With a program of stretches, resistance work with a theraband, insoles and daily exercises, I have now started running (gently) and feel that my posture is significantly better. I always felt that I landed heavily on my heels, but now after physio I definitely land mid-foot. My physio prescribed a book - Malcolm Balk "Master the Art of Running" and I now think positively about my posture, gait and stance whilst I am running. What needs improving, how am I feeling? Instead of "what is my pace, how long to go until I'm finished??"

Not sure if that is helpful. Obviously, after the initial consultation I had several 30 minute followup appointments, so it all cost more that £60, but it is significantly less money than I've spent on shoes, clothing and race entries over the 4 years. I'm sure that the physio can help your running, as well as getting to the bottom of your swelling ankle. It is probably related to the achilles problem, and maybe brufen gel is not going to help.

PipF in reply to MarkyD

Thank you, I will take both your advice, thank you very much. Very handy to read your experiences.


I’d visit a physio if it persists. And in terms of ‘delays’ in finishing the program, the first thing l did when l graduated, l did the whole program again. And did the 10K twice. You’re supposed to be running, right, makes no difference which program or distance for as long as you’re out there hitting it. But, first thing first, get rid of pain/discomfort. My early injuries (knee, achilles and ankle) were bad, very bad, but the docs put me back together, gait analysis guys worked their chops too, and I’ve been trouble free since April 2017. Patience, persistence, belief & you’ll get to wherever your destination. ;)

PipF in reply to mrrun

Thank you

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