Foot Injury

[2old4this]

Having graduated at the end of January I have been running (well, more a shuffle / jog) 5k every other day since. Last week I twisted my ankle in a pot hole but carried on running. It was a little sore afterwards in the tendon (?) at the back of my ankle. I gave it an extra day rest and then ran as usual with no ill effects. Afterwards, it became really tender and I couldn't bear any weight through it. Its not swollen or bruised. I've not run since, nearly a week now, and it is better but still tender - ironically, worse after I have been resting it. I don't want to go back to the couch. Any suggestions as to a way forward?

[molly1973 Graduate]

I think rest is definitely in order: 5k every other day is quite a lot to start with: I don’t do anywhere near that and I am working on increasing distance to 10k (I too have a slow shuffle). If it’s still sore next week, I’d get to a physio if you can, and also have a look at your shoes: are they the right support for your gait?

[2old4this Graduate in reply to molly1973]

Thanks Molly, I'm just concerned if I stop for too long I'll never start again! Must admit, I only bought the cheapest pair of shoes I could find. Maybe I need to revisit that

[IannodaTruffe Mentor]

When I turned my ankle I cycled for a couple of weeks. A poor substitute for running, but it does keep the joint mobile, increasing blood flow and building muscle without loading the joint.

Ankles can be slow to repair because of relatively poor blood flow.

Take care.

[Oldfloss Administrator Graduate]

Maybe a gentle walk. run and see what your body tells you! Just go steadily!

[Pianism Graduate]

I'm suffering with tendon pain at the moment and have seen a sports therapist repeatedly. I've found that some gentle walking and (particularly) swimming have helped recovery time. The biggest one for me was eccentric heel drops - look them up. They have been instrumental in keeping me going. Hope it gets better soon, but don't risk a more serious injury by pushing to start again too soon.