W5D3 Done; Sprained my ankle on the stairs later

[ButterCookie]

Hello lovely people! I was overjoyed and very thankful to the playlist I made after getting through my first ever 20 minute run with no break in between. My soleus (left) felt a little tight during the run so I did it very slowly and indulged in very static stretches for my legs afterwards. Soon after, I could walk without a limp and it felt absolutely incredible.

However, I was a little clumsy in the dark while doing down the stairs at night and sort of twisted my left ankle inwards. For a while, I could not climb the stairs or walk without some pain and I got quite worried even though there was no swelling. I iced my foot, applied a diclofenac gel and compressed my foot with a cloth before going to bed. Woke up in the morning feeling much better. Not much pain, still no swelling and also had full range of motion, although there were a few tender spots. I could easily shift my weight to the sprained foot without much difficulty. Even walking and climbing up and coming down the stairs was not difficult.

I am very thankful that it is not a serious injury. Lately, I realised that I had been eating too less (around 800kcal when I'm supposed to be eating around 1500kcal even for weight loss with the level of activity I engage in) while fasting intermittently. I therefore began putting a lot of effort into eating more healthy calories to increase my intake.

Because of my foot, I have decided to rest for a week, minimal walking, no running, no workouts that are heavy on the legs.

I'm dreading it because I get very low when I'm not working out and I'm also worried if my higher calorie intake will make me gain weight (very irrational, I know but I cannot help it). I have finally decided that I will continue with the Strength and Flex workout (sans the foot heavy exercises) and add in some HIIT, that can be done with minimal strain on the feet, on alternate days.

I hope I get through this by making healthy choices for my body and my mind.

Best wishes to everyone!

[Jeriais]

Well done you for sharing your progress - I'm just building up to having another go at the c25k by using the brisk walking app first to build up my stamina and confidence. I hurt my back the last time, but there seem to be a lot of ideas of how to strengthen and actually go about things here, which I didn't have before. Sadly, I can't download the NHS c25k app to my phone - I've just got a more basic version, but I can still access all the help and support here. Hope your ankle eases up soon so you can get your mood back up (among other things, of course!)

[ButterCookie in reply to Jeriais]

That's very kind of you Jeriais. I can't download the NHS backed app either. I mostly listened to the podcasts on the NHS website till W5R2. I knew I had to listen to my own music if I had to make that 20 minute mark so I downloaded the C25K app by Zenlabs for the timer so I could listen to my playlist as I ran.

I too had sustained an injury and had to rest for many months. To get back on track, I walked briskly for around a month or two before I began the C25K plan because like you, I also wanted to build my confidence. I still feel that W1R1 was the toughest run I have encountered because my gait and pace were all over the place.

Invest some time into a good playlist. I start mine off with happy songs and they become more upbeat, motivational and intense as the time passes to help me cope with the runs. You should also make sure you have tunes that work for you.

You could also try the NHS Strength and Flex plan to complement your walks/runs. Back pain is something I still struggle with when I'm running so I'm also looking more into strength plans.

Good luck to you on your journey!

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

The guide has a link to the NHS sports injuries page and appropriate treatments.

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.

[ButterCookie in reply to IannodaTruffe]

Thank you!

I've been through the guide thanks to your several comments It is indeed very helpful.

[nowster Graduate]

Resting the ankle for a week is a very good move. I ran on a sprained ankle, thinking it was going to be OK, but I made things much worse instead, and needed a couple of physio visits to fix things.

At the end of the week, test the ankle by walking for about a mile. For your first run, do a very short one, no more than 30 seconds, then walk for 30 seconds, and repeat that run/walk pattern a few times. Stop on any discomfort.

Ligaments can behave oddly. It can take several days before any swelling shows up. Ibuprofen can help, but you need to have been taking it for a week before its anti-inflammatory effects kick in.

[ButterCookie in reply to nowster]

Thank you nowster, that's great advice. I'll make sure my next run is short. The 30s run/walk pattern seems pretty good! Tbh, I feel like I should be more patient and listen to my body more. I'm so focused on not breaking my routine that I push myself too far, too soon. So yes, I'm going to make the best of this opportunity to rest and take care of myself <3

You have fun!