Taping up ankles

[Pantherpaws]

Hi! I’ve not started couch to 5K yet. I have had a history of spraining my ankles simply by walking down the street! I haven’t sprained anything for over a year now but wondered if I should tape my ankles before starting. Would appreciate some advice. Many thanks in advance.

[IannodaTruffe Mentor]

Welcome to the forum.

This guide to the plan is essential reading healthunlocked.com/couchto5...

It is possible to get elasticated sleeved ankle supports which may be simpler.

Keep your pace nice and slow, as described in the guide, and your ankles will strengthen in time. Getting proper running shoes fitted after a gait analysis done at a specialist running shop should also help with appropriate support.

Enjoy your journey.

[Pantherpaws in reply to IannodaTruffe]

Thanks for your advice.

[UnfitNoMore Graduate]

Welcome. Ankle supports would be good for a while I think... over time your joints will strengthen and you’ll no longer need them. I echo the above comment on shoes, especially with an injury history. Run slow, and use softer surfaces like grass at first to lessen the impact. You can do this... enjoy your journey.

[Pantherpaws in reply to UnfitNoMore]

Thanks for your advice.

[Oldfloss Administrator Graduate in reply to Pantherpaws]

Just be a tad careful on grass... it is easy to turn an ankle on the uneven surfaces...

[Irishprincess Graduate]

I've sprained my ankle twice and it can take ages to heal as there's little blood flow in this area. So I now do loads of strengthening exercises and as you're prone to sprains then it would be wise for you to do the same.

Check out YouTube videos but the best ones are drawing the alphabet with each foot and standing on one leg on a pile of cushions or wobble board at the gym. When you've mastered 60 seconds on each leg then close one eye and build up again.

Also, make sure you regularly stretch your calves because a sprain in the ankles puts pressure on the calves so keep these supple. The step raise/drop is a good one.

Another great stretch is to simply kneel on the floor with a rolled up towel behind both knees.