Damn, damn, damn!

[Enxo]

Started my run and immediately felt pain in my achilles! So I stopped and walked home - never felt so flat! I've been taking it easy and got sloppy with my warm ups/downs... I think I caught it early so how long until I can jog again?

[AlMorr Ambassador Graduate]

Sorry about your injury, before you start any more runs, do other exercises like yoga and stretching, drink plenty of water, perhaps go for a couple of long walks, go back to week 3 of C25K, that's a good week for graduates who have not ran a for a little while, take it slowly, good luck.

[Enxo Graduate in reply to AlMorr]

Thanks Al

I've been running at least 4.5 for the last 3 weeks and 5km on Monday - I only missed a couple of runs last week as we had a death in the family.

18 05 - WK14 - 51, 51, 51mins - 4km

25 05 - WK15 - 56, 56, 56mins - 4.5km

01 06 - WK16 - 56mins - 4.5km

08 06 - Wk17 - 61mins - 5km

So going back week 3 seems abit extreme however I will try to follow your advice.

[UnfitNoMore Graduate]

Stopping immediately is only going to help... good move.

It’s hard to put a timescale on these things, even a physio would struggle without examining you properly. The first thing to do is follow PRICE as recommended in the by the NHS and see if the pain goes over the next few days. If not you’re going to be needing a medical opinion. Here’s hoping that it’s nothing major and you’re back soon... if not the physio will guide you with safe exercises to help the healing and strengthening that will also be needed.

Once you are ready to come back, some caution is needed... short and gentle jogs will be needed. If you’re feeling ok in a few days, a really short jog is a way of testing that you’re not going to aggravate it by running... literally just a minute or two... stop regardless of how you feel as the reaction could come later. If you’re still fine then keep the runs short and gentle for a little while... maybe a 10 minute run, and extend them little by little. If you do end up in the hands of a physio, they’ll give you upper limits for time and possibly pace once they think you’re good to go.

[Enxo Graduate in reply to UnfitNoMore]

Great advice, thanks!