Discomfort in front of ankle following a run.

[Weaslet]

Hi there,

I recently started couch to 5k and I am supposed to do the last run of week 4 today. It's being going well so far except a couple of times I have woken up with ankle pain. I don't get any discomfort during or after the run, or during the following rest day, it only seems to rear its head on the morning of my next run day.

This has happened twice now. Last time I just took another rest day, but I don't want to get into a habit of having 2 days break every time if I can help it. I'm not sure it is safe to run on it today though. I don't want to make it worse, and end up having to take more time out.

Ideally I'd like to work out why it is happening so I can avoid causing it. It's on the front of my ankle, and it kind of comes in waves and wakes me up when I'm in bed. Walking etc doesn't seem to bother it, but stretching my foot out and pointing my toes does. Also, it is only my right foot for some reason.

Does anyone have any advice or ideas?

Many thanks.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Are you wearing proper running shoes fitted after a gait analysis done at a specialist running shop?

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on minimising impact, stretching after every run, hydration and strengthening exercises and deal with injury, all of which will help.

Enjoy your journey.

[Weaslet Graduate in reply to IannodaTruffe]

Thanks for the link, I'll check that out. I don't have any proper running shoes, and I've not had gait analysis, but I'll look into it too.

[IannodaTruffe Mentor in reply to Weaslet]

Good shoes are the best investment you can make in your fitness.

[nowster Graduate]

Not good! My guess as a non-professional is either a shin splint or an ankle ligament sprain.

Prodding it to find where the maximum "ouch" is could pinpoint the problem.

Either way, rest it and apply ice (bag of frozen peas wrapped in a thin tea towel) to the area for 10 mins every few hours.

It's best not to run on an injury in case you make it worse.

If the pain doesn't go away, you're best consulting a medical professional, eg. a physio.

[Weaslet Graduate in reply to nowster]

Thanks. I've taken this as a recovery day, and I'll see how it is tomorrow.

[SJ60]

My pain I had in front of my ankle was from wearing poorly fitting footwear which I had to lace up really tightly and then the laces were causing some nerve pinching where the knot/bow is. New running shoes solved the problem, but it did take a week or so for the pain to go completely.

[Weaslet Graduate in reply to SJ60]

Interesting. My shoelace did come undone at the start of the run, and I quickly tightened and re-tied it. Ironically I was trying to avoid injury, thinking that it would provide a bit more support if tighter. Seems likely that I might have caused this issue myself.

[SJ60 in reply to Weaslet]

Exactly what I did! I was running in my walking boots 😱

[Weaslet Graduate]

Well, I loosened my trainers and did another run. No foot or ankle pain! 🤣 Well, there's a lesson learned. Don't do your shoes too tight!