Coming back from an ankle injury

[robertmark97]

2 weeks ago today I was half way through my run Week 9 run 2 when I rolled my ankle after misjudging a kerb, my ankle has been so bad that until the beginning of this week I haven’t been able to walk on it and even then I was still in a lot of pain, tonight for the first time I was able to go out for a mile walk which surprisingly didn’t feel to bad, I’m desperate to get running as was enjoying it so much and made a huge difference to me both mentally and physically, I have a couple of questions

How long does it take to lose the fitness that I had built up?

And also if anyone has any tips on recovery from an ankle injury so I can get back to my love of running?

Thanks

[Guru10 Graduate]

Hi

Good the hear you’re ankle seems to be on the mend. Personally I would be looking to do a few more walks at least to see how the ankle holds up.

I would worry more about damaging the ankle from running again too soon, than losing any fitness during this recoup time.

Stay Positive.

[robertmark97 Graduate in reply to Guru10]

Thank you for replying, yeah good advice I will continue with just walking for at least another week 👍🏻

[Hidden]

Hi. Sorry to read about your setback, but it sounds like you are beginning to mend.

I am not a medical expert, but from previous experience a rolled ankle can be really painful, and usually involves an injury that affects the tendons/ligaments or both. I also know what it is like to land on the injury couch during week 9 - it was w9r1 for me and I was out for 6 months.

You are doing the right thing by easing back gently and trying your ankle out on a walk first was a good idea. You will be the best judge of when your ankle feels ready to return to running. See how it feels after today's walk tomorrow morning. You might have some aches and stiffness around the joint, but it might feel fine. It is best to take any return to running after injury slowly. If your ankle feels sore, whether running or walking, then stop.

You only begin to loose fitness condition after about two weeks off. Normally after that period you could pick up where you left off on the plan, however returning from injury is different and you need to take it slowly. Try a few short trial runs with intervals first to see how your ankle holds up. When you feel ready to recommence your C25k it might be wise to go back in the program a bit, so that you are not overloading your ankle too much during the longer runs.

The key is to be patient and take the pressure off yourself, acknowledge you will get to the graduation run in your own good time. Good luck 😊

[robertmark97 Graduate in reply to Hidden]

Thank you for your advice and sorry that it took you 6 months to recover, yeah to be fair if I had to start back on week 4/5 I would take that , just looking forward to running again which is something I never thought I would say 😊

[Hidden in reply to robertmark97]

You are welcome. I’ve learned to be patient after a few stretches on the IC both before and after graduation! Remember the runs will wait for you so don’t rush, even though you might be itching to get your trainers on again. It won’t be too long before you get back on track.

[robertmark97 Graduate in reply to Hidden]

😊👍🏻

[IannodaTruffe Mentor]

Ankles, because of relatively poor blood flow can take a long time to heal and it really isn't worth rushing back. I was off running for a month with a relatively light sprain.

Cycling is generally good for ankles because it keeps the joint mobile, improves blood flow and hence repair and also maintains some degree of muscle tone and cardio fitness, although to date, you will have lost negligible condition.

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.

Take care.......you will be back.

[robertmark97 Graduate in reply to IannodaTruffe]

Thank you for your advice, sounds good about the bike so will dig mine out from the shed and give it a go 👍🏻