Ankle pain

[B_ell]

Hi, I could really do with some advice please! I've just started C25k. I'm 31 with no prior health concerns and I'm not over weight in terms of BMI etc. However I'm really struggling with my ankles when I run! I completed the first run of week 1 with no problems. But after the 2nd run I had really inflamed sore ankles (particularly in my left leg). I rested for a few days and did another run, and it was even worse. I've now had a week off from running to rest my ankles but I still feel tightness and pain in my left ankle all the time. Particularly when I'm going downstairs. Is this normal? I'm really desperate to get back out there and progress with my running but I don't want to do more damage! Is ankle pain normal for beginners? Or am I doing something wrong? And should I wait for it to be completely healed before I try again? Or should I just get on with it? It's not an agonising pain. More of a dull ache and feeling of weakness in my left ankle. Any advice would be great. Thanks so much!

[IannodaTruffe Mentor]

Welcome to the forum and well done on getting started.

The first question is what are you wearing on your feet?

If you are just wearing ordinary trainers, rather than proper running shoes, then they are probably not giving adequate support.

Most people try to run much too fast, which increases impact.

This guide to the plan is essential reading healthunlocked.com/couchto5... and includes advice on pacing, minimising impact and stretching after every run, as well as dealing with injury.

Don't run in pain and follow the PRICE guidance on treatment.

Some aches and pains are to be expected.

Take care and enjoy the journey.

[Hidden]

you don't want to run with pain (a few aches and niggles might be expected). There are lots of exercises on t'internet that will help strengthen your ankles (have a look on YouTube. There are also exercises in the strength and flex podcast- see oldfloss' pinned post to the right of this page. Hope you sort yourself out as running is such great fun!

[Oldfloss Administrator Graduate]

Maybe time to get it checked out by an expert... if you have followed the advice , given in the links below and there is no improvement; When you are feeling things are as they should be. please do head across and join then Strength and Flex forum.. there is great advice there for foot and ankle exercise.

But, as the advice given below states... do not run through any pain.

healthunlocked.com/strength......

[B_ell]

Thanks so much everyone! I'm going to rest it a bit longer and see how I get on. Will definitely try out the strengthening exercises! My trainers I'm wearing probably aren't the best as they're my friends old gym trainers! But I didn't wa t to fork out on expensive gear until I had been doing it a bit longer! I think I will definitely try slowing down too as I know I was maybe pushing it on my first couple of runs. We live and learn! Thanks again for the advice and tips!