Hello, everyone. I'm posting here for the first time. I'm just starting the week five of C25K, and I am really enjoying building up my stamina and pushing myself. That's also the first time for me. My problem is I tend to sprain and twist my left ankle a lot. And after worrying about it for four weeks of running, I have finally done it today, whilst lightly walking. This is definitely not the first time and the pain is always awful. Now, I'm worried about running, especially as I'm supposed to start week 5 and up my game. Is there anything I can do to strengthen my ankle tendons, if anyone knows?
Thank you. I enjoy reading the posts and they give me so much inspiration.
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Poetryinspired
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We are not medical experts here on C25K, however, we give some advice when to run and not to run. I would give you advice not to run at all until the ankle issues are solved, at least one week off running, drink plenty of water the day before you return to running and if the ankle seems OK, run your next run very slowly and see how it feels.
Thank you for your reply. Yes, I am taking it easy for a couple of days. As this happens to me a lot, I'm kind of getting used to it. I thought that maybe someone would have a similar problem, and be able to recommend something I could wrap around my ankle whilst running, or similar.
Doctors themselves couldn't help me much with this problem, apart from recommending I avoid wearing flat shoes. I enjoy running (something I never thought I’d say), and I really want to continue. 😊
I also hurt my ankle in week 4 with a bad sprain. I spent my allocated running time on a stair climber (very dull) for 4 weeks until the swelling came down and I could bend it. To my surprise, I was able to restart and repeat week 4 and it was better than the first time round. I think it was quite a good reminder (for me) to focus on the journey and not just the 5k goal. I have taken the programme really slowly (Week 9 run 2). I get out of the house to run for 30 mins 3x per week and the distance and run/walk thing don’t matter - it is already so much more than I did previously.
Ah, thank you very much. That is comforting. I panicked that this will set me back, as I have just started to feel good and energized. Haven't felt so good in a long while.
No, never been referred. But, then again I have only seen a doctor a couple of times about this. It's been happening for years, lately more often. I'm definitely going to now, thank you.
I don’t think this gentle walking is any good for us 🤣
Seriously... sorry to read this. Hopefully you’ll be fine in a couple of days. As you have a history here and yet no medical issue per se, maybe you need to add in some strengthening work. I started with dodgy knees and the NHS strength and flex plan helped a lot. We even have a forum on here.
As for running right now, I’d say to take a break... ankles can be slow to heal (as you probably already know) and it’s really not worth making it worse by running while still in pain. Your fitness will remain for 2 weeks of not running and you’re most likely fitter than you need to be for the next run, so maybe even 3 weeks won’t be an issue. Do you have an ankle support? It could be worth using one for a little while.
Hello, thank you for advice. I'm going to go to my GP again, and rest the ankle. Support sounds good, too and looking into strengthening my joint. 😊 Feeling better now, I've started to despair earlier. Haha, yes, I should've run this morning instead of a gentle walk. Every time I was running I had no problem 😂
Hopefully you’ll be back before the fitness starts to decline... but just remember that you can do it if you have to step back a little.
Also, have a google for seated cardio workouts... there’s lots out there and they will keep your cardio fitness up. Watch them through before you do them, the odd one uses the legs much more than the title says it will.
Definitely, thank you. I was careful when running, and pacing myself. Also, I've learned to land properly on my foot, rather than a heel-toe way. Thank you so much, the support here is amazing and im feeling better about taking a little break.😊
Thanks, everyone for the advice. Your stories are inspiring, and I'll take it all on board. Looking forward to healing and moving on. I've really started to love running and that endorphic (sorry about this made up word, 😂) feeling afterwards, so I was more sorry for myself that usual when this happens.😊 onwards and upwards.
Doctors just don't want to refer if they can avoid it, so go and be a nuisance. Or go and see a physio privately if you can afford it. I've never heard of avoiding flat shoes before, unless you're Victoria Beckham? Compression socks help me, I've also been given foot strengthening exercises, and I got a gait analysis done and bought more supportive running shoes.
Yes, I think I may try once more with the doctor, and then see if I will have to go private. Thank you for the advice, this is exactly what I've been after.😊
You can often self refer to physios these days, not everywhere but increasingly more common. Personally I would say, and I hate to say this as an NHS physio, but you will probably get 'more for your money' so to speak, from a session with a specialist sports physio. They will be able to give you specific exercises for what you want to achieve, look at the mechanics and advise.
Most repeated ankle sprains are due to decreased proprioception (sort of balance), lack of calf strength and probably over pronating. Search for advanced ankle exercises and you can start with the easy ones now whilst waiting. The easiest way to start balance training is to stand on one leg when doing things with a bit of movement, like cleaning you teeth, texting, out of the shower etc. Whilst waiting for the kettle to boil do some heel raises (on both feet to start with) making sure you take weight on the bad side. You don't have to do masses of repetitions but each time work the calf until aching and plus 2 extra for strength. Try and repeat several times a day. Find everyday activities that will trigger you to remember to do some exercises.
Just like the the C25K programme is a slow and steady progression, so should your rehab, but once strong again the running will help to keep it strong.
Wow, that helps indeed! Thank you very much, I’m beyond happy with all this advice. I'm raking this on board and starting right now. Balancing exercises tomorrow, im stretching calf now. Bless you and thanks again.
I feel your pain as I have sprained the same ankle twice and it’s the left one too! I constantly have to watch where I run and do strengthening exercises for it.
Here’s what I’ve learned over the years:
1. Don’t run while there’s pain. Unfortunately ankle injuries take a long time to recover because of the shortage of blood supply there. So patience is key.
2. If it’s swollen then ice it regularly every day.
3. When pain free do gentle stretching. Just rolling it around is good. Also standing up and down on tiptoes is good.
4. Stretch out your calves a lot. Weak ankles can cause calves to tighten up so keep these loose and supple. The step rise/fall is probably the best stretch. And use a tennis ball or foam roller.
5. The fact you’re always going over on your ankle suggests you need to strengthen it. Stand on one leg on a wobble board in the gym or a pile of cushions building up to a minute, then close your eyes.
Another exercise is to stand on one leg and “draw” the alphabet with the other foot.
Check out Youtube for other exercises.
6. Consider what kind of surface you run on. I try to avoid long grass as you can’t see the bumps and holes where an ankle can get turned easily. Keep an eye on kerbs too as trips over these happen easily.
7. Wear an ankle support if the ankle feels achey. I last had a sprain over a year ago but still now wear a support.
8. Keep the faith and keep running. The ankle will get stronger if you do the exercises and running itself will build resistance 💪💪💪
Ah, that's fantastic advice! Thank you so much. I'm stretching my calves now, and tomorrow I'll start the balancing exercise to strengthen my ankle. Wow, thank you. X
Balancing and stretching exercises done a few times day. The pain subsided a lot now, feeling a bit stuff in the mornings. Swelling still there. I'm going to try and walk quite a bit more today, 😱 see what happens. Thank you!! X
Hi i'm on week 3 of couch to 5k i used to run years ago but since having children and putting on 6 stone it seemed impossible but here i am. Anyway i have an old ankle injury from a fall they said it wasn't fractured but never had an xray and it does trouble me. I use sports tape to strenghten recommended by a physio. Check out you tube it will show you how to apply and i use glsucosamine gel its natural but works wonders for the pain. Its called Optima glaucosamine complex gel. You can buy it grom most chemists or Amazon. I apply it before my run and after my shower afterwards. Good luck!
Brilliant, that's so helpful. Got loads of exercise and strengthening advice, plus sports tape and gel, im feeling confident I can sort this problem. Thank you so so much.
I hurt my ankle on graduation day, couldn't run for over three months and repeated the entire C25K afterwards. That's the good news. My GP offered some spectacular advise involving resting, swimming and pain killers, lots of white noise, basically. The first thing l did when l limped out of his surgery was to book myself in with a local sports physio who l paid for but he fixed me, suggested correct exercises and offered good advise. Your ankle should not pop out easily, you've got to see a professional who'll have a look. I trust that you've done gait analysis and that those guys helped you choose your shoes and insoles? I didn't and that was the single most important reason for my injury.
Hello, thank you very much for this. No, they didn't do gait analysis, a check up, one x-ray and advises not to wear shoes with a flat insole/instep. That was it. I'm really chuffed with all this advice and will book with a sports physio if it comes to it. Sounds like I need to. Thank you very much, again.
I've just taken 10 days off due to dodgy ankles. I'm hyper mobile but I've never had ankle issues before so I was surprised. I expected to "sub-lux " a hip but not an ankle. Ice helps the initial pain. Heat helps aches. I'm starting c25k again at the beginning. I'm not in a rush. I'm enjoying the Japanese slow jogging method and happy to continue as my body allows.
Take it easy. Don't put yourself under pressure. It's a lifestyle change. Nothing bad will happen if it takes you 9 months to complete this programme and it's supposed to be pleasurable not painful 😊🏃
Yes, you are totally right, thank you. I feel so much more informed and better now. And good luck with your running, sounds like you've got it in hand/feet! Haha. Bless you and thanks again.
Thanks again everybody, wow, I couldn't have hoped for so much info and support, you are all fantastic. Good luck with all your endeavours, and I'll definitely take all this on board and tackle this problem head on. Also, I will take it easy, run gently after healing. I'll post my progress, you are all brilliant. I can't begin to tell you how much this helps.
So, yesterday I have continued my runs. Week five is game! Ankle who??
It was uncomfortable and I was taking it slow, but I have done it!! Thank you for all the lovely advice, I’m doing the exercises every day and evening, bought a support bandage, looking into that gel. Also, I’ve booked another appointment with my GP, two weeks (LOL), so hopefully get a referral for a physio. Thank you so so much everyone. Onwards and upwards!! ❤️
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