Post Tib tendon damage

As a female in her fifties, I suddenly put on weight after being very trim and fit from the gym. Didn't like how I felt, so beginning of lockdown I started Cto5k as a very reluctant runner, with rubbish aerobic capacity. Being a little heavier I decided to do each session twice, so it took me ages to get to week four.

I then damaged my post tib tendon on my right ankle, good and proper four weeks ago. I am only just walking without too much of a limp and am so worried about starting to run/jog again and worried about having to go back to week one if I can't do the last run of wk4!

Any ideas on how much longer I will have to nurse my ankle and what I can do to protect it in the future?

I have had gait analysis and bought the right trainers, my feet are fine and dandy, it's just the rest of me!

I didn't think I would enjoy the running, but I am actually missing not going out for a run/jog as part of my daily routine! I also love this forum too, you are so supportive.

Thanks, H

[John_W Graduate Ambassador]

I started running in October 2015 - had no idea what i was doing, in rubbish trainers, and got post-tib. Very painful.

I was out for 8-10 weeks and during that time decided C25K was the best thing for me.

Proceed with caution. You're in no rush. Come back too soon and you'll be in an even worse place.

When you're feeling NO symptom at all... give it another week of rest and then go back to Week 1. You'll have lost most of the aerobic fitness you'll built up I'm afraid.

So, I'd advise going back to Week 1, but this time... don't repeat it. Progress to Week 2. And see you feel. The program is designed for proper couch potatoes ... so have no fear.

[Hidden in reply to John_W]

Thanks John_W, that's what I thought too, but I guess hearing from someone else it makes more sense.

Yes, it has been painful, very painful! I did quite like my ankles, but even hubby says how bad this one looks. I have just started a new job, and thankfully we are driving more than walking to visit patients, but as soon as back at base, I have to sit with it up and out of my shoe. So definitely won't start running until I can walk without pain at all.

Thanks for the advice.

bw H

[John_W Graduate Ambassador in reply to Hidden]

You're welcome. How much of a gym bunny are you? Do you know what speed were you running at?

[Hidden in reply to John_W]

I rarely ran, as I disliked it so much. If I was on the treadmill it would be to walk to warm up before a PT session or just to eat up some time. I honestly can't remember the speed, but always had the gradient up. I can walk faster and further than I can jog I am sure. I am that bad!

My husband is an avid road cyclist and fit as a fiddle on a bike, but I can out walk him any day until there is an incline then he just about keeps up. So this process was my way in to building up my appalling aerobic fitness.

My PT's could never understand why I struggled. I have nothing wrong with my heart or blood pressure, but my heart rate rockets when on the treadmill or cross-trainer.

So, from March and Lockdown, I started walking outdoors first, and racked up miles and miles at an average of almost 4mph so thought I may as well start Cto5K.

Our gyms are still shut (i'm in Scotland).

[John_W Graduate Ambassador in reply to Hidden]

I just wonder whether you were quicker than you should have been. I find with some here that if they've spent time in gyms, then their idea of running is influenced by what they see around them... i.e. people going hell for leather.

If you stick to jogging...properly jogging, then you should be fine. And... how are you measuring your heart rate?

[Hidden in reply to John_W]

Believe me, I have definitely taken heed of the slow jogging video on here and am at a snails pace!

Am using wearables, with a chest strap and hr monitor - (garmin)

[John_W Graduate Ambassador in reply to Hidden]

Ok, ,good to hear. I use same combo btw.

Was it the running that caused the injury?

[Hidden in reply to John_W]

Yes it was ☹️