Ankle hurting

[LoveC25k]

Hello! I’m in week 7, and my ankle and knee are now beginning to hurt more. I’ve had one rest day, but maybe I should leave another before doing run2.

I bought new trainers but that hasn’t helped the ankle problem.

Any advice or tips? Has anyone had similar problems? Thanks for any help!

[Apca]

I tried C25K last year and had to stop end of week 5 due to shin splints. This year, I’m determined to make it all the way through with no injury - I’m at week 5 now and fingers crossed hasn’t happened yet! Main things I’ve found help

1. Actually starting at week 1 (last year I started at week 2 as thought week 1 was too easy)

2. Dynamic stretches before the run, and the warm up walk! (Leg swings, hamstring sweeps, squats, leg raises etc.)

3. Not running too fast!

4. Ice ice ice when you get back - get some ice packs and do not move for 15 minutes!

5. Static stretches and foam rolling

It’s quite a bit of admin but helps with niggles and recovery

[LoveC25k Graduate in reply to Apca]

Thanks! I’ve been really good at following the programme as I’m doing it together with my daughter, but I must admit I haven’t done many dynamic stretches, although I do the static ones. What’s foam rolling..?! Also haven’t tried ice. That sounds good. Will give it a go!

Thanks for the tips! 😊

[Oldfloss Administrator Graduate]

Head across the the Strength and Flex forum for some great ideas for those ankles and knees... I posted them there a while ago.

healthunlocked.com/strength......

healthunlocked.com/strength...

Try to land every lightly as you run...I call it kissing the ground with your feet... we can sometimes thump down a little when we run... concentration !

The runs are getting longer, so you need to up your strength work on some of the rest days too...relax and let the new running legs begin to find their own happy pace

Take it gently and see how you go..

[LoveC25k Graduate in reply to Oldfloss]

Thanks. I’ll have a look. I’m biking and walking in between runs so trying to build up strength. But will check your tips. 😊

[LoveC25k Graduate in reply to Oldfloss]

Brilliant. I love all the tips! Am flexing my toes as I type...! Thank you 😊

[Oldfloss Administrator Graduate in reply to LoveC25k]

Yeayayyayy I find I do that whilst I am sitting watching TV!

[IannodaTruffe Mentor]

Are you following all the advice in the guide on minimising impact, hydration and strengthening exercises, all of which will help.

You probably bought your shoes without a gait analysis, so there is a chance that they do not support you adequately.

Ankles have a relatively poor blood supply so it can take some time and patience for it to repair. Cycling is good for maintaining mobility and improving blood flow without weight bearing or impact.

An extra rest day may help.

Make sure you run at your easy conversational pace, not your daughter's, unless she is naturally slower than you.

[LoveC25k Graduate in reply to IannodaTruffe]

Thanks. I do need to look at the guidance again. I’m not a natural runner so you’re right - need to check again.

Have been biking (26km) just now with husband so my ankle feels much better but I’ve definitely worked on strength and stamina.

Thanks for your help! 😊