Ankle injury

[Runandbecomer]

I am in week 5 of Couch to 5k and have really loved it! Sadly though I have now injured my ankle and am hobbling around. I know I should rest it until it doesn't hurt any more, but will I need to start from the week 1 again when my ankle has healed? How do I make sure my ankle is strong enough to run again? Feeling really really gutted!

[Oldfloss Administrator Graduate]

You can self treat to a certain extent..this is taken from the FAQ for Newbies...

"... ( If you are)... in real pain, then your body is telling you to stop…...so do just that.

For many years first aid for runners was known under the acronym R.I.C.E. standing for Rest, Ice, Compression and Elevation. This has now been superseded by other variations such as M.I.C.E., where the M stands for mobility, because rest was often interpreted as no movement, which can be harmful for some injuries. The NHS version now appears to be P.R.I.C.E., where the P stands for protection. nhs.uk/conditions/sports-in..."

So.... until it improves do not try to run...As and when it is comfortable and pain free to walk on... you just head out for a little Irishprincess jogette... you just run gently and see how it all feels.. that will tell you where you need to be. You may feel you want to repeat the week you were on.. or you may feel that steady and slow will take you on... Just get better first!

[Runandbecomer in reply to Oldfloss]

This is so helpful, thank you so much! Feeling much more positive

[IannodaTruffe Mentor]

You lose next to no condition in the first fortnight and after that it is very gradual.

Ankles have relatively poor blood supply, so can take a while to recover. Last time I turned my ankle I didn't run for nearly three weeks, but I did cycle, which keeps the joint mobile without loading it and improves the blood flow to the damaged area.

When i felt I was ready to run again I was very cautious and built up my distances again gradually, which is what every runner, regardless of experience, has to do after an injury.

Take care.

[Runandbecomer in reply to IannodaTruffe]

Thank you so much. Your response is much appreciated

[UnfitNoMore Graduate]

Sorry to hear this... hopefully it won’t keep you out long enough to lose any fitness, but don’t rush back too soon. If it doesn’t start easing consult a doctor or physio. Go nice and gentle when you next run. Good luck with it.

[Runandbecomer in reply to UnfitNoMore]

Thank you unfitnomore. I'm determined to complete the programme as I have discovered a new love! Your comments are really helpful.

[Irishprincess Graduate]

Aha! I could write a book about ankle injuries as I've had a few in my time ☹️

You've been given great advice from the others about resting etc but you need to fix the underlying issue which is strengthening the ankles. Once we damage an ankle it makes us more prone to further injury so strengthening is critical for us runners.

You can google some exercises but the best ones are simply standing on one leg for up to a minute, when that is easy close one eye. Or you can stand on a pile of cushions or a wobble board. Another one is to stand and "draw" the alphabet with one foot. Repeat with the other leg.

You also need to stretch your calves every day but especially now because an ankle injury tightens calves so keep them loose and supple. The step raise/drop is a great exercise and invest in a foam roller too.

The good news is that you will recover from this and you will run again. Please be patient and don't run if there's any pain at all. On your first few runs back you might want to wear an ankle support as I found these helpful for a while.

Don't fret about the time thing. It took me six months to graduate (old ankle injury 🙄) but I'm still running.....

Good luck 🙂

[Runandbecomer]

Thank you so much Irishprincess. You have inspired me! It's great to hear you are still running, it gives me hope :). It's still swollen (4 days on) so think I'll go to the GP next week if no improvement. Will definitely crack on with the exercises you recommend when the swelling has gone.