INJURY - W3R3

[Coffeeandcake1]

I am GUTTED.

So at the start of my run my ankle was a bit stiff and painful but the warm up sorted it out (it does this often and I just have to walk it off), I finished my run and it was fine... I sat in the car for about 15 mins (someone else was driving) and after trying to walk I was in a lot of pain and couldn't put any weight on it. I have strapped it up now and am resting as much as I can....

The ankle is the same one I sprained very badly over 10 years ago, and ended up in a cast for 3 weeks. I don't know if I have aggravated that injury again? Not sure if it would still affect me 10 years on...

Anyone got any suggestions? Should I run again on Friday?

[AlMorr Ambassador Graduate]

Sorry about your injury to your ankle, no I would not advise you to run until it's completely healed, perhaps a week off or longer depending on how long it will take to recover.

[UnfitNoMore Graduate]

Well done on the run. As for running again in two days... I’d say not a chance it will be a good idea. Let it rest and recover and see if the pain goes away over the next few days... if not it may be time to see a physio or GP.

It’s possible that there’s still a weakness 10 years on... I assume you did physio back then and, not wanting to lock the stable door after the horse has bolted, hopefully you still do them. I didn’t with my knees, but apparently I should have.

I’d recommend once you are pain free that you start with some brisk walking over a similar distance to that which you’ve been running, and once that is OK doing a very light run.

Hope it’s nothing major... but please don’t rush back to running, make sure you’re fully healed.

[mrrun Graduate]

You simply don't start running until any pain or discomfort is no more. If your current condition persists then go and see a physio who will advise further. You don't mess with joints.

[mafee Graduate]

I had something very similar at around week 4 and 5 and was gutted - I ran without resting and made it worse so then had to wait a week - BUT I am now on week 7 with no aches or pains - so please please rest it however frustrated you are

[Irishprincess Graduate]

Oh I feel for you because it was an old ankle injury that came back to bite me at about the same stage as you are now! Unfortunately ankle injuries are notoriously difficult to get rid of and can reappear when we start high impact things like running.

The first thing is don't run until it's completely pain free. I appreciate this is incredibly frustrating but it will be worth it in the end. The runs and programme will wait for you.

We're all different but I rested mine for about two months and then started back on the treadmill which is easier on the joints. What I know now is that I should have done ankle strengthening exercises as soon as the ankle recovers enough to do so without pain. Have a look on Mrs Google but there are loads that you can do at home like standing on one leg and then close your eyes, also "drawing" the alphabet with one foot.

It's probably good to see a sports physio who can give you specific treatment and exercises. You want to look after it now so it doesn't flare up again in the future. I still have niggles on the ankle but I know how to manage it now.

The good news is that this is a temporary setback, the ankle will heal and you will run again. But patience is the master here.

Good luck and keep us updated on how you get on.

[Coffeeandcake1]

So I’ve been resting it as much as I can all day, and the pain seems at it’s worst when I have been sitting still for long periods (I mean like 20 mins or more) I think it’s like a intense stiffness, but I am not too sure.... I’m going to do some walking tomorrow (if it’s not snowing too bad!), but maybe that’s not a good idea?

[UnfitNoMore Graduate in reply to Coffeeandcake1]

I’m assuming that you haven’t completely torn a tendon... usually that is complete agony, but my dad did manage to do his Achilles completely without pain (we’re special 😂). There are tests you can do on the Achilles at least that are impossible to perform if fully ruptured, but without medical assessment they can cause further damage. I have no knowledge on the other ankle components.

If you can walk around the house, then in theory you can go for a walk without too much worry. I’d still be thinking to rest it completely tomorrow though if it was me.