"Footballer's ankle" / foot impingement

[itselenax]

Good morning all! I hope everyone had a lovely weekend.

Over the weekend, I noticed that the top of my left foot near my ankle was hurting whenever I flexed it or lifted my leg too high. I think it must be from overuse (I've upped my exercise game recently!) but I just wondered if anyone had any advice on how to treat it? I can't really find any advice online. I have been putting gel on every 4 hours which helps a bit but the pain doesn't seem to be subsiding at all.

Any advice is welcome! Thanks

[IannodaTruffe Mentor]

The guide to the plan healthunlocked.com/couchto5... has basic advice on dealing with injury and a link to the NHS sports page and the PRICE principles, which are the best to follow.

If it persists then consult your GP.

[Dodgylungs Graduate]

I have an ongoing issue with a football ankle injury too. Every so often it just starts hurting to the point when I can barely put weight on it. Then usually within a few days it’s fine again. I was in the middle of a 2 week rest from running due to not feeling well and I went on a long walk and the next day my ankle gave out again. After 5 days rest it was ok again and I got a run in yesterday. I was running 3 times a week for the C25K programme and it went once during that time. I just have to rest it when the injury flares up. It’s probably arthritis as my right ankle is slightly bigger than the other one.

[itselenax Graduate in reply to Dodgylungs]

I didn't struggle at all with mine during C25K, it's only since I graduated that it's been bothering me... unsure whether it's linked to running at all or whether it might be from my Pilates/yoga? I'm resting now but really want to get back into running!

Mine is the same in that it fluctuates in the pain but it's not faded completely since it started unfortunately. I'm hoping with a few more days rest it will be ok but am hoping to go for a run on Wednesday!

[IannodaTruffe Mentor in reply to itselenax]

Ankles have a relatively poor blood supply, so can take a long time to recover and repair. I missed nearly a month of running last time I very lightly twisted my ankle. In my case, cycling was recommended by a physio, since it boosts blood supply, keeps the joint mobile without any impact or load bearing.

[itselenax Graduate in reply to IannodaTruffe]

Oh I didn't know that! I hope I don't have to miss a whole month of running... although of course I don't want to make it worse by running prematurely. I might try out cycling, haven't used my bike in a while. Thanks!