Ankle Trouble

[Dodgylungs]

2 runs from graduation and my old ankle problem has flared up. Basically I’ve played football for much of my life and my right ankle is bigger than it should be from arthritis. Every so often it causes me problems. I’ve been wearing my running shoes on walks as they support my body so well. Today I wore normal shoes and went into town on the bus and did a lot of walking and on the way home I got shooting pains in my ankle and couldn’t put any weight on it. Usually when this happens I stiffen my ankle to support the muscles and make it home. After a few days rest it’s usually ok. Except tomorrow I’m due to do Week 9 Run 2. I have some bandage and could strap it up but I may not be able to run for a few days. Hope I’m not going to do a Devon Loch (the horse who fell at the last fence of the Grand National when it was leading).

[nowster Graduate]

Don't even try to run until you're right. Compression and binding it up will only disguise the problem.

I tried to run on an injured and not fully healed ankle, and spent four weeks on the injury couch as a reward.

RICE.

[Dodgylungs Graduate in reply to nowster]

Do you mean ice? I certainly won’t be running tomorrow.

[SueAppleRun Graduate in reply to Dodgylungs]

Rest, Ice, Compression, Elevation, until you’re can walk and run comfortably again

[Dodgylungs Graduate in reply to SueAppleRun]

Thank you

[Dodgylungs Graduate in reply to SueAppleRun]

Compression as in binding it up?

[nowster Graduate in reply to Dodgylungs]

Rest means the gentlest of exercises only.

Ice can be a bag of frozen peas on the inflamed area for 10 mins every four hours. If it's too cold, wrap it in a thin towel.

Compression as in elastic stocking when you're active. Don't use it when resting/sleeping.

Elevation should be above waist height, preferably above heart height.

You can also take Ibuprofen. Bear in mind its anti-inflammatory effects take several days (up to a week) to kick in.

[Dodgylungs Graduate in reply to nowster]

I’m doing all of this as we speak.

[SueAppleRun Graduate in reply to Dodgylungs]

yes i use a tubi grip

[Dodgylungs Graduate in reply to SueAppleRun]

I’ve got one of those too

[nowster Graduate in reply to Dodgylungs]

PS. When you do get back to running, don't go straight back to running 30 mins at a time. Have a look at what I'm doing in my rehab/recovery posts.

If you're still limping after a week, seek out medical help, eg. physio.

[Dodgylungs Graduate in reply to nowster]

Thanks. So annoying.

[Steady_Stevve Graduate in reply to Dodgylungs]

Just to encourage you. Your body should retain the benefits of your running for 2 to 3 weeks. So don't get down about having to rest up.

I had a lay up of over a month but decided to tackle c25k from the start again as rehab. Currently stuck on week 7 with recurring calf problems. Treating it as a challenge!

[Dodgylungs Graduate in reply to Steady_Stevve]

Have a feeling I’ll be out for a couple of weeks at least. Hopefully I won’t lose too much fitness. Thanks for this.

[Steady_Stevve Graduate]

I've had a problem with my calf. I now look on things as a challenge against my body. Rest up and get back into things gradually. I'm experimenting with two runs a week and strength training. Just look on it as a new adventure!

[Dodgylungs Graduate in reply to Steady_Stevve]

Thanks. I’ve strapped it up and put ice on it. Couldn’t put any weight on it without compression. Even walking to the shops is going to be a challenge so I’ll have to wear my running shoes when I go out until it’s healed.

[MoliJ Graduate]

I am so very sorry, you must be gutted. I agree with the other posters. Please don’t run on it until it has healed. RICE is important. How you get better soon 👍

[Dodgylungs Graduate in reply to MoliJ]

Thank you. I think the fact that I managed to do one 30 minute run has softened the blow. It’s just so annoying with only 2 runs to go!

[MoliJ Graduate in reply to Dodgylungs]

I had been doing the magic plan trying to reach 60 minutes of running. I got to the last week having completed 55 minutes when I ended up on the injury bench for over a month. I was initially gutted but I am ok now. You will get back to running. Think of this as just a blip. 😀

[Ian5K Graduate]

I’m waiting to do my Graduation Run W9 R3 and I’m resting up due to a pulled muscle. So you’re not alone and it really isn’t worth trying to muddle through on a dodgy leg.

Get fit, run safe!

[Dodgylungs Graduate in reply to Ian5K]

Good luck!

[Pnegirl Graduate]

I just saw this message and just wanted to wish you a very speedy recovery. I'm sure you're gutted but that next run won't be going anywhere, it'll still be waiting for you when you think you're ready once again to tackle it 🙂

[Dodgylungs Graduate in reply to Pnegirl]

Ahh thank you, really appreciate that. Currently have my ankle strapped, elevated with ice on it. 🙄

[Littleoyellow Graduate]

I like Steady Stevve's take on this- take the challenge against the body as an adventure 😬 just make sure you take care of it as other posters have advised and then take it steady getting back to where you were. Good luck, take care and enjoy your running when you can safely get going again 😁

[Dodgylungs Graduate in reply to Littleoyellow]

Thank you.

[Bogshuffler Graduate]

My shout for what its worth is rest it for a couple more days. Properly rest it! Keep off it! Let it heal. You might not do your 2 last runs until next weekend but wgat the heck it doesn't matter when you do them as long as you do them. 🙂

[Dodgylungs Graduate in reply to Bogshuffler]

Absolutely. That’s what I do. I can’t run on it at the moment so I’ll just have to be smart and patient.

[Dexy5 Graduate]

If this is down to an old established injury it might be worth seeking some expert advice. You might benefit from some special insoles for all your shoes.

[Dodgylungs Graduate in reply to Dexy5]

Yes. Might need to strap it up when I run in future.

[CazzaW Graduate]

So sorry to read your post, how frustrating 😖

You’ve had lots of great advice on here so I really hope it improves soon and it won’t be too long til you’re graduating.

[Dodgylungs Graduate in reply to CazzaW]

Thank you!