Injury not sure what week to start back at.

[lillyana86]

Hi I seemed to have an issue with my ankle. I'm on week 4 and currently am on day 5 of rest ☹ I used to run but everytime i keep trying i get an injury. The muscles around my ankle give a sharp pain going up my leg this time. Should I wait until its completely gone or go back to week 2. Any input would help

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Rest up and follow the PRICE principles until pain has subsided. Ankles can take a long time to recover because of relatively poor blood supply.

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

Enjoy your journey.

[Dolphin-Girl]

Personally I'd wait until it heals before continuing and then seeing which week you can go back to. But I'm a newbie so I can't really know... Also whilst resting you can do exercises to strengthen the muscles around your knees and ankles so that they're stronger and less prone to injury. I like doing full body squats for that.

Good luck.......