Advice needed!!!!

[Jonnyt0779]

So was 1 day away from starting week 9 amd fell and twisted my ankle to the point I can't even walk on it at the minute...so I doubt I'll be able to go out for the next couple of weeks...so my question is should I just carry in with week 9 and try the 30 minute runs or should I back track a couple of weeks and start with shorter runs????

[IannodaTruffe Mentor]

Tough luck.

As stated in the guide to the plan, healthunlocked.com/couchto5... you lose no significant condition in the first two weeks of non running.

After that loss of condition is gradual.

All any of us can do after a lay off is to go out and see what we can comfortably manage, then build back up gently, using C25k or something similar as a guide to weekly increase.

In my experience twisted ankles can take a long time to heal. Once you are comfortable with load bearing, cycling might be an option as it keeps the joint mobile, aiding repair by improving blood flow, while building supporting muscles, without impact or weight bearing.

[sparky66 Graduate]

Sorry to hear you've hurt your ankle 😓So frustrating for you and being so close aswell 😏

It's happened to the best of us...

Make sure you are in no pain when walking before even considering running again.. depending how long you are on the IC , but yes I would imagine going back a couple of weeks..and testing how you feel..

Be determined you will get there 🙏

[nowster Graduate]

I'd actually suggest you go and see someone about the twisted ankle if you can. It'll heal quicker if you're given proper advice about how to care for it, and follow that advice.

My finger-in-the-air guess is that it's going to be four to eight weeks before you'll be in a state to be running again. Ankles are tricky things.

I sprained one of mine during my graduation run. After a week of denial, with the ankle gradually swelling, I decided to visit a physio. She worked out what was wrong. It wasn't what I thought it was, so what I had been doing to treat it was the wrong thing.

I was back walking within a week and was allowed to start running again (gently) after three. She advised me to start out with something even more gentle than C25K.

If you do see a physio, ask them for their advice on when and how to restart running.