Have I injured myself and therefore stop Couch to 5K?

[DecoTable2]

My ankle hurts after a run and can hardly walk an hour after my ‘run’ (more like gentle jog)!

It takes until a nights sleep for my left ankle to feel oK again. Should I be continuing with running? I am so close to completing I don’t wanna stop now.

I just completed run 1 of week 8 and generally feeling good about my progress. I always do about 15 mins stretches, exercises and flexes before session and do a good 5 min warm-up walk. However my ankle feels stiff at start and I have to gently jog. With small steps at slow pace until about 15 mins into run where my ankles start to feel looser and warmed up. I the am able to stride a little longer and up the pace a fraction, feeling pretty good in last 5 mins. I then stretch and flex when session finished but then, as I say, the ankles seize up making it painful to walk soon after.

[GK66]

Hi

Well done for getting to week 8. 👍🏻I am replying because the same thing happened to me last year. I will leave it to more expert runners to give you specific help with exercises.Firstly don’t run if it hurts you are going to have to rest (RICE ) . I stopped for 6 weeks and started the c25k all over again. This time I included ankle strength exercises in my daily routine some as simple as standing on one leg for 60sec each. Also some core strength training too, it all helps . It’s hard to have to stop but I didn’t lose all the fitness I had acquired and came back stronger and wiser .

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Has your ankle issue existed right through the programme or has it just happened?

Have you been doing dynamic stretching pre run and static stretching post run, as linked to in the guide? Static stretches are not appropriate for pre run and can cause injury.

Does this issue clear up if you rest up for longer between runs?

You need to follow the PRICE principles linked to in the guide and if it persists get some professional medical advice.

Are you wearing proper running shoes fitted after a gait analysis? Incorrect footwear can cause problems.

You have an issue that needs addressing but that does not mean that you have to stop running long term, possibly with physio help and strengthening exercises.

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.

[DecoTable2 Graduate in reply to IannodaTruffe]

Thanks for reply,

I just wrote a long detailed reply then my phone lost it... Doh

In summary:

Pro fitted shoes,

Only jogging not running

This is third attempt at C25K

Only managed 1 week first then was told I had issue with muscle on base of foot (which I believed incorrect)

Several weeks later tried again but couldn’t get past week 2

Saw doctor face-to-face instead of over phone and told issue was Achilles Tendonitis.

Rested for about 5-6 weeks doing daily tendon stretches and strengthening.

Third attempt (current) was much better. However at about week 5 ankle started to get stiffer.

I sometimes leave 2-3 days between sessions to allow time to rest.

Last night week 8 run 1 was a bit uncomfortable but stiffened up soon after I got back having done post run stretches (maybe not enough?)

This morning ankle feels good.

Would like to get it professionally looked at but don’t know whether to go to podiatrist, physiotherapist, sports massage or my chiropractor... when they are open again?

[IannodaTruffe Mentor in reply to DecoTable2]

You sound as if you are doing all the correct things that we can advise upon and probably the next sensible step would be a sports physio. Many are doing online consultations, which might be good enough for an initial diagnosis.

I would still maintain that most issues can be overcome, with exercises or possibly orthotics and that you don't have to abandon the idea of running.

Best of luck getting to the root cause.

[DecoTable2 Graduate in reply to IannodaTruffe]

Thank you for your feedback, appreciated

[John_W Graduate Ambassador]

I can't advise re: the ankle, but from your post it sounds like you've been trying to 'run' when in fact the 'gentle jog' is the perfect way to do C25K.

" then am able to stride a little longer and up then pace a fraction"

Nooo! Stick with the gentle jog!

Like this:

youtube.com/watch?v=9L2b2kh...(Not working as expected?)

[DecoTable2 Graduate in reply to John_W]

Thanks John but I am indeed jogging, avoiding putting heel down first. Pace is slow and gentle.

Feels better this morning but probably leave 2 or 3 gap before attempting run 2 of week 8