W5R2 ended with a pain

[SeeJillRun]

It all went a bit skew whiff today. Paused the app to adjust a shoelace, pressed Play but it didn’t register n I didn’t twig for a couple of minutes so my warm up walk was a couple of minutes longer

The runs themselves went great, could’ve gone a bit longer. But then on the flat bits of the cool down walk I had a pain on the inner side of my right ankle, kind of just forward of my Achilles (see arrow on photo). It didn’t trouble me on the run or the uphill bit of the cool down walk, only on the flat n now it seems to have gone unless I press the area, when it’s very slightly tender. Has anyone got any helpful thoughts or suggestions for preventing a recurrence??

[Wimborne]

Oh Jill. Hopefully you will work out what it is and you heal soon. Rest easy until you know though.

[SeeJillRun Graduate in reply to Wimborne]

Thanks, I will. I will see how it goes tomorrow when I’m walking about n if it bothers me or it’s still tender I will just take some more rest days till it’s gone

[Wimborne in reply to SeeJillRun]

I have used ice and elevation too for various twinges/ niggles. May help ?

[SeeJillRun Graduate in reply to Wimborne]

I invariably have my feet up when I’m sat anyway luckily but will pop some ice on it once I’m settled in for the evening. Thanks!

[purplewalker Graduate]

Careful! I did my Achilles in at beginning of November on W4 and only just started back so now about to do W2R3 tomorrow. I can sill very much feel it but with the physio exercises I was given and the improvements I’ve made really hoping I can keep going. Warm up, stretch after and ice ( ice is my new best friend !). Good luck!

[SeeJillRun Graduate in reply to purplewalker]

Oh no! Glad it’s feeling somewhat better, take it steady tomorrow

I’m honestly not at all sure it’s my Achilles to be honest, it’s more at the side in front of my Achilles. It feels like it’s at the end of my calf muscle where the tendon is. Going to be super careful n not take any risks with it. Got my feet up now n will ice it shortly

[purplewalker Graduate in reply to SeeJillRun]

Good idea! Get it checked if gets worse though!

[SeeJillRun Graduate in reply to purplewalker]

Oh I will, I definitely don’t want to be on the injury couch any longer than necessary

[UnfitNoMore Graduate]

I can’t diagnose the issue... RICE is recommended in the first instance. Get a medical opinion if it doesn’t reduce quickly. Sadly, ankles can take a while to heal as the blood flow isn’t great (any intelligent design people out there, put this alongside childbirth and your theory is shot down). Although it’s a little bit of locking the stable door after the horse has bolted, check this out. runnersworld.com/uk/health/...

Hopefully it’s just a little soft tissue reaction and will subside quickly.

[SeeJillRun Graduate in reply to UnfitNoMore]

Thank you. Currently sat with my feet up n an ice pack on it lol. It doesn’t hurt any more n is only very slightly tender now when I press it so hopefully whatever damage there is is relatively minor.

I looked up the structure of the lower leg and I think it’s my posterior tibial tendon. I already have some exercises for that as my left one sometimes bothers me. I also do plantar exercises daily but will add in the other ones in the link you kindly provided. I plan on taking it easy until it’s no longer tender n then will probably do a shorter run n see how it gets on

[UnfitNoMore Graduate in reply to SeeJillRun]

Yeah... nice and gentle next time out... it does sound as though it’s minor... just stop if it reacts.

[SeeJillRun Graduate in reply to UnfitNoMore]

Will do. Thanks again 😊

[Pianism Graduate]

As others have said, you need to see a professional to get a proper diagnosis. However, it does sound very similar to some pain I've been experiencing, which I have had looked at by the sports rehabilitation clinic at work. They have suggested it might be an over-use injury and have given me strengthening exercises and told me to ease back on the running and walking a little to see if that helps. If no better by next week they will be potentially telling me to stop altogether for a while. The reason I'm saying this is that it's worth getting checked out rather than letting this turn into a problem that holds you back for longer.

I hope things settle and it turns out not to be anything that stops you running!

[SeeJillRun Graduate in reply to Pianism]

Yikes! I hope yours is feeling better by next week then! I’m unable to get to the doctors until Thursday as I have unavoidable commitments tomorrow and Wednesday but if it hasn’t improved by then I will be off like a shot!

But to be honest, it stopped bothering me as soon as I got home. I did my post run stretches n a post run yoga session n didn’t even get a twinge. I have elevated n iced it n had some precautionary ibuprofen but it seems fine apart from some residual tenderness. Unless it bothers me when walking outside I will just have a few days rest n then try a gentle run n stop if it happens again n go to the doctors.

Best of luck with yours n thanks for the advice and insight, it’s much appreciated 😊