Ankles - Ouch!

[TristanM]

Hi everyone,

So this is the first time (probably) that I’ve had to stop mid-run due to the back of my ankles (mainly the right one) acheing and hurting as I was running. I was completing W6R3, which I’ve completed before I went into self isolation for 2 weeks.

After coming out of the self isolation, I decided to go back to W6R1 after previously doing W7R2 before I went into isolation. So, I decided to build it back up again as I wouldn’t of run for quite some time. W7R2, I never felt the pain/acheing like I have today for W6R3...

Two days ago, I decided to go out with some friends on an 18 min run and that was absolutely fine but since then on my rest days my ankles have hurt slightly.

The feeling is almost like they’re in a vice and hurt when I point my feet back.

I wear proper running shoes, socks and also do a warm up before and stretches after (as suggested) but this is the first time my ankles have felt like this..

Just wondering what I should be doing and what it is that I’m potentially hurting from. It’s mainly the back of my ankles and lower back leg.

Any help would be most appreciated.

[IannodaTruffe Mentor]

It sounds like it could be your Achilles tendon, which you need to take care of.

Try some heel drops while standing on a step and see if that works.

Are you doing dynamic stretches pre run and static stretches post run as linked to in the guide to the plan? They are not the same thing and static stretches should not be done pre run.

Have you had a gait analysis?

[TristanM in reply to IannodaTruffe]

I do dynamic stretches pre-run so things like lunges, knees up, waist circles etc. And then static stretches after as explained in the link that gets shared around. I’ve done the same ones before and after every run. It’s just really weird that this run I had to stop.. 😔

I’ll try those heel drops, thanks!

No I haven’t had a gait analysis, I do need to do that. But it’s just I thought i was doing ok up until now it’s very weird.. I had a really nice pace when I went out for the 18 min off programme run.

[IannodaTruffe Mentor in reply to TristanM]

Easing off your pace and reducing impact will likely help.

[TristanM in reply to IannodaTruffe]

Thanks, woke up this morning and have to walk quite slowly now as I've definitely done something to my right back achle, achilles tendon probably. My left ankle, not achilles also aches as well so I'm in the wars!!

[IannodaTruffe Mentor in reply to TristanM]

It sounds like it is time to get a professional medical opinion.

[TristanM in reply to IannodaTruffe]

Gait analysis or something else?

[IannodaTruffe Mentor in reply to TristanM]

Physio

[TristanM in reply to IannodaTruffe]

Thanks, I'm booked in for tomorrow morning.