Help my ankles 😫

[MumOnTheEdge]

Hello fellow c25k-ers hoping for a little advice 🙏

For the past couple of weeks, especially my last couple of runs, my knees and ankles have been very painful 😢

After posting in another group I have discovered that my "running" trainers I bought were gym shoes! So bloody typical of me to get the wrong thing 🙄 long story short, I have brand new road running trainers arriving Thursday (YAY)

My question is, if you have any magic remedies to fix me please let me know and also they are so painful at the moment I can't even walk down the stairs!! Do I carry on (my next run is tomrrow) or do I give myself a rest.

It's really frustrating as stamina wise I have completely got the 5ks under my belt but my body is letting me down physically rn.

Thank you in advance ❤💋

[Oldfloss Administrator Graduate]

healthunlocked.com/strength......

healthunlocked.com/strength......

These may help and there are more links on the pinned posts in the Strength and Flex forum too!

Hope these help

[MumOnTheEdge Graduate in reply to Oldfloss]

Thank you so much for this 💗

[Oldfloss Administrator Graduate in reply to MumOnTheEdge]

Very welcome x

[Hidden]

Honestly, I know it is hard, but I would skip 1 run to give the knees and ankles rest. If they hurt even when walking, I would not put them through a run for the time being. Put some ice on them, spray them with Reflex spray or something or rub them with Voltaren gel or so. And if you have it, for your next run you might want to wear supportive bandages on your knees and ankles, just to support them until they are fully healed.

But that is what I would do and I am not a doctor...

[MumOnTheEdge Graduate in reply to Hidden]

Thank you. I have decided to skip my next run and wait until Sunday. I've also ordered some ankle supports so fingers crossed 🤞 😀

[Instructor57 Graduate]

Your running shoes can make a huge difference, might be worth an extra days rest though !Did you have a gait analysis for your new shoes ?

[MumOnTheEdge Graduate in reply to Instructor57]

No I didn't, this is all fairly new to me. Hopefully a 4 day rest and new trainers will do the trick. Thank you 💛💛💛

[Instructor57 Graduate in reply to MumOnTheEdge]

Ahh ok, the gait analysis would normally be done before getting running shoes so as you have the right shoe with the correct support

[MumOnTheEdge Graduate in reply to Instructor57]

It is all a bit technical isn't it 🙈

[Instructor57 Graduate in reply to MumOnTheEdge]

It can be but you really need the correct running shoes rather than just running shoes .This could certainly have a bearing on the problems you have talked about

[JRF5]

I had the same trouble with my knees and I got some proper shoes, stopped for a week and did the knee strengthening exercises, as recommended on here, then did 2 re runs of the week before and its amazing I haven't had anymore trouble. I also had trouble walking upstairs and lived on ibuprofen for a few days. I still do the knee strengthening exercises everyday. Hope this helps. Good luck.

[MumOnTheEdge Graduate in reply to JRF5]

This sounds like great advice, thank you 😊

[RunnerFive Graduate]

Listen to your body and take a rest!

Also agree with above reccomendations of strength exercises, particularly single leg ones when you feel up to it as this is what you do when you run! E.g single leg squats and calf raises. In the long run strength training will help prevent injuries too :). Make sure you ease into your new trainers gently as different footwear will alter your gait pattern so your body may need time to adapt to them to prevent injury. Hope you feel better soon!

[MumOnTheEdge Graduate in reply to RunnerFive]

Gosh, it is all quite technical isn't it 🙈 thank you for your reply x

[nowster Graduate]

As someone who spent a good part of September limping because of ankle sprains, I strongly suggest you rest those ankles, and instead do some exercises to strengthen them.

[MumOnTheEdge Graduate in reply to nowster]

Thank you, I have found some strengthening exercises and I am going to miss a run x