Return to which werk

[Aspire24]

It will be 2 weeks tomorrow since my disastrous W8R1 and damage to ankle😱and taking up residence on the IC. I don’t actually recall going over on it but it’s definitely been sprained. Did a long walk today and all feels ok. Are there any guides on how long before starting back and which week would be best. Any help appreciated as going a bit stir crazy and don’t want to lose too much momentum

[IannodaTruffe Mentor]

As stated in the guide to the plan, if you are off for less than two weeks then you will not notice any loss of condition.......you may be revitalised.......longer than that and you just have to go out and see what you can manage.

Be careful with the ankle..... they can take a long time to heal......said he from experience.

[Aspire24 Graduate in reply to IannodaTruffe]

Thanks. Think it’s going to be slightly dodgy for life as sprained it as a teenager and about 5 years ago. Think I’ll do a little gentle start and see how I go. Any twinges and I’ll stop 👍. Will plan a flat route!

[me2019 Graduate]

Well done for doing a long walk on a recovering ankle. Probably a good idea to check with doc about when it’s ok to get back to jogging/running.

Some athletes (champions) ensure they’re fully recovered before returning to training. Could work on strengthening work - upper and core. Also yoga (yoga studio app is terrific! Lots of beginner yoga from 15mins onwards).

Have a great recovery period.

[Aspire24 Graduate in reply to me2019]

Thanks me2019. My doctor isn’t very good at examining patients and I’ve no doubt would just say 6 weeks. I’ll be gentle on myself. Been doing the foot alphabet and no pain

[UnfitNoMore Graduate]

I went really slowly, gently and short after my ankle injury... I started back with a half mile one. I may have erred a little too much in the side of caution, but I know because of the poor blood flow around the tendons, ankles can take a while. Maybe just go short and slow and then see if it reacts rather than setting a specific run to come back to.

[Aspire24 Graduate in reply to UnfitNoMore]

Thanks, good advice. I’ll post tomorrow on how it goes 🤞

[cadoganm Graduate]

My ankles are weak so I wear ankle straps on both my ankles , it really helps . My next run is week 7 run 3 and so far , touch wood 🤞, no problems, not even a twinge. Hope this helps

[Aspire24 Graduate in reply to cadoganm]

Thanks, I took your advice and went out with a support on. Agreed with myself I would stop if I felt any twinge, got a good 10 minutes in, then alternated some walking and short runs and feeling ok. Such nice weather too. Thanks again

[cadoganm Graduate in reply to Aspire24]

Onwards and upwards now , good luck, agree the weather definitely helps , week 7 run 3 now completed, whoopee👍

[Aspire24 Graduate in reply to cadoganm]

Well done 👍. A real runner 🏃‍♀️