Advice please!

[Mishap]

Hi everyone. Amazed to find myself at wk9 and only 1 run to go! However the side of my left ankle is swollen and tender, even a bit bruised looking. I have managed pretty well these last few weeks, kept to the plan and all rest days, stretches etc although I’m very slow but clearly something isn’t right. I’m so close to completing the program and feeling a bit down as I’m scared I might have to stop. I’m using an ice pack and have it raised. Any words of wisdom anyone? Really want to keep going but don’t want permanent damage! Thank you.

[Instructor57 Graduate]

Personally I would just take a couple more rest days and continue with the ice and see how it goes , don't get too down about it but give yourself a couple more days rest , your graduation will wait for you 👍😁

[Mishap Graduate in reply to Instructor57]

Thank you for the encouragement. I’m happy to rest for longer but anxious in case it’s my running technique which is the cause. It could be the case as I haven’t really tried to run regularly before this.

[Instructor57 Graduate in reply to Mishap]

Did you have a gait analysis done and do you have proper Running' shoes ?

[IannodaTruffe Mentor]

Follow the PRICE principles linked to in the guide to the plan.

What are your shoes like?

have you had a gait analysis?

[Mishap Graduate in reply to IannodaTruffe]

I have New Balance running shoes but got them a few years ago. At the time the assistant used an iPad to watch me run (jog!). I have looked at them and the left side is definitely more worn than the right. I’m possibly coming down too hard on that side.

[IannodaTruffe Mentor in reply to Mishap]

It sounds as if you have an imbalance or asymmetry (very common) and while a good running shop may be able to offer advice, you would possibly be better off consulting a sports physio who can do a gait analysis. It is the sort of thing that can be rectified very simply with orthotic insoles but could be potentially serious if ignored.

Take care.

[Mishap Graduate in reply to IannodaTruffe]

Thank you for the advice. I’ll try and investigate further. I really appreciate you taking the time to think about this.

[Hidden]

Please be careful and err on the side of caution. It sounds painful and if you have noticed bruising it is possible you have torn a ligament, therefore stretching is not a good idea. Rest however, definitely is. Keep your foot elevated and don't ice it for too long, but do keep off it as much as possible to allow the swelling to come down.

I am not a medical professional and would definitely advise you to get it checked out if the swelling and bruising doesn't go down.

I also had an injury during week 9 of my first round of C25k, so I know how frustrating this will be for you; unfortunately I was out for 6 months before restarting in January and finally graduating in March. I am now working towards 10k, so the key here is to be patient as there is light at the end of the tunnel.

My advice would be more days rest until the swelling and bruising has gone down. Then first try a walk and then a run to see what you can comfortably manage without pain. Be prepared to go back in the plan a little to ease your foot back in.

Good luck.

[Mishap Graduate]

Thank you so much for your advice. I will definitely rest and see if that helps before going out again.

[Ant50 Graduate]

I know you are keen to graduate, but please take time for your ankle to recover before you run on it. I suffered an ankle injury after about 6/8 weeks of consolidation, at first I didn’t realise quite how bad it was and didn’t rest it enough. Guess it was about 12 weeks before I could run on it again and even then I found myself back down at 2km, having to build strength and stamina back up. These came back quite quickly but with hindsight I wish I had rested more at the time of the injury. Hope your ankle is better soon. Don’t rush it!

[Mishap Graduate]

Thank you for your understanding and encouragement.

[nowster Graduate]

Definitely look into seeing a podiatrist. Your GP may be able to refer you.

[Mishap Graduate in reply to nowster]

Thank you. Much appreciated.