Couch to 5k - ankle / heel pain

[kimcov]

Hi, I’m on Week 6 and for the past few runs have been experiencing discomfort in the space between my ankle & heel at the back of my left foot. It’s now become quite swollen. The pain lessens when I run for a while but not sure if it’s normal / what I’m doing wrong / how I can prevent it? I don’t want to do any long term damage! Thanks in advance

[Ceri1969 Graduate]

Get to a local walk in physio in the morning, if you have one close by

[GMa10 Graduate]

RICE (rest,ice,compression and elevation) is a must then see a doctor if it continues

I am going through the same and have strained a ligament in my low back as well as the tendon in my right ankle ( same symptoms as you) Sooo frustrating as I was consolidating after completing the 5k before moving onto bridge to 10k

No known injury but GP did check X-ray for a stress fracture of ankle

Physio was a brilliant guy, giving me exercises to do and said I should be able to return to Run in about 2 weeks and encouraged walking in good heel supportive shoes

I am a week on and it is all feeling easier

Good luck

[kimcov in reply to GMa10]

Thank you so much for your advice. It’s frustrating having to rest when I feel as though I’m just hitting my stride, but I don’t want to risk any longer term effects. Hope you’re back to full fitness soon & best of luck with your Bridge to 10k!