New runner injury

First time runner here , completed wk2 run1 this morning but came home with tendonitis (i think) in my left ankle , never had it before , quite annoying , how long before i should go running again , and should i go back to wk1 , all advice welcome.

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Follow the PRICE principles linked to in the guide.

You will be able to run when you are pain free and have full movement........when......who knows.

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, all of which will help.

Enjoy your journey.

[Hidden in reply to IannodaTruffe]

Thank you IannodaTruffe , the advice on the link you provided is very helpful. Hopefully I’ll be running again soon 😀

[nowster Graduate]

Whereabouts in the ankle is it hurting? Front edge, inside below joint, outside below joint, behind, above?

[Hidden in reply to nowster]

It feels sore at the back of my ankle either side of the Achilles’ tendon , it’s worse when going up or downhill but I can stand on my tiptoes without any pain 😐

[nowster Graduate in reply to Hidden]

Not nice! The problem with tendons and ligaments is that it takes more time for the soreness to develop than with a muscle. Fewer nerves and less blood supply.

Rest it. Don't run. Ice it (a bag of frozen peas wrapped in a thin towel will do). Check for swelling in the area, which may take up to a week to appear.

If it doesn't feel better within two weeks, or starts to feel much worse, get medical advice.

[Hidden in reply to nowster]

Thank you nowster , good advice , I tried to take my dog for his usual walk this morning , about but had to come back after 10 minutes as I was useless at walking , now sitting with feet up reading a book 😀