First time ever sore foot...help!

[DiverIzzie]

Ok so yesterday after my run the inside of my right foot - from just below the inside ankle bone and along for about 3 inches- is really tender .... not swollen or bruised. Any suggestions on cause/ remedies? (I’ve iced and rested my foot so far)

[nowster Graduate]

There's quite a large group of ligaments there. en.wikipedia.org/wiki/Delto...

It may swell up in the next few days. Keep icing it every four hours for about 10-15 minutes.

I strongly suggest you do not run for a few days, just to see what happens and also so you don't make a bad situation worse. (I did run and spent four weeks injured, including two expensive physio visits.)

As to the cause, it's possibly overpronation or possibly an uneven surface which has turned your ankle. Do you have flat feet or need special insoles?

[DiverIzzie Graduate in reply to nowster]

Thank you - I think it may be change of terrain - mostly asphalt however have recently been running along a gravel and asphalt canal path... am icing and resting for a good few days (pouring with rain for next 3 days so no real hardship..🤣)

[RedheadedOne Graduate]

What nowster said. Lay off for a few days - it may be frustrating and you may have to step back your running when you return to work up to where you'd been, but if you don't it can get a lot worse. I learned that lesson the hard way years ago running too soon on a rolled ankle.

The question I would ask you is do you have good running shoes that were fit for your feet and style of movement? I found that really made a difference. If you have the means and haven't done so already, visiting a running speciality store can be extremely helpful. They'll analyze your gait and help fit you with the right shoes for your body.

For context, I recently graduated this program after having to take a 6-year running hiatus due to disc issues in my lower back. Before then I was a very regular runner who trained for and completed several half marathons, so I know that stepping back can be difficult but it can really pay off in the long run (pun definitely intended).

Best of luck with your foot!

[DiverIzzie Graduate in reply to RedheadedOne]

Thank you - I had gait analysis two years ago - probably worth getting re-done to check - always a good reason to buy new shoes too!