Hello all! This is my first post and I’d just like to preface it by saying that this seems like such an encouraging, nice community.
I completed couch to 5k about 10 days ago, and since then I’ve done 4 5k’s. I’m 22 and had been slightly fit before (could run 20 mins on treadmill without stopping) so I skipped to week 6, bcos I didn’t want to lose stamina by starting at week 1. I also skipped week 8 as I didn’t time myself properly and accidentally ended up doing 30, so just continued. However since my run on Friday I’ve had ankle pain on the outside of my right ankle. I think I remember slightly twisting it but nothing major, didn’t hurt until a few hours after. I know I have weak ankles and they have a tendency to roll over when walking, but does anyone have any recommendations for ankle exercises? Also should I continue running on it, as felt slightly painful putting weight on it yesterday but now (Sunday eve) only slight tinge of pain when I walk? Thank you so much!
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Ninipk6
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Never run with a injury, everyone doing the C25K course should keep to the program, do I detect a few short cuts when you were doing it?
If you ran 3/30 minute runs of week 9 you can tell the administrators that you have graduated from C25K, if not, redo weeks 7,8 and 9 AFTER your ankle injury heals.
I am assuming you completed the nine weeks of C25K first... or did you go from 1 straight to 6 .. and then just did week 8? Because, despite our fitness levels, building up to the 30 minute runs is a steady and well planned process. It gets us where we want to be, without injury.
There are ankle exercises linked on the Strength and Flex forum...and when that ankle is feeling better, maybe think about doing the C25K plan again and taking it gently
Keep them mobile but minimise loading, so no running.
Cycling is generally good for ankles, keeping them moving, improving blood flow but without load.
We are all capable of doing way more than our bodies are conditioned to do, but not without increasing our injury risk. Sticking to gently progressive training plans is the safest way to push our limits, whilst gently increasing our resistance to injury.
This post explains the basics of how our bodies develop and adapt to the stresses of running. healthunlocked.com/couchto5...
Doing too much too soon is an unfortunately common theme on this forum and a stock phrase for physios consulting with new runners.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Any tips for ankle pain?
Ankle pain
Hobbling around after week 2
Pain on outside of left ankle 
Ankle pain
