Sore ankle strikes again 😞

[Popstess]

Hi

When I did a version of C25k with a running club about 5 years ago I ended up with a painful ankle and eventually gave the running up.

I've just completed week 7 and that painful ankle is back 😞😞😞 I really don't know what to do. It's an ankle that I have sprained a couple of times so I think there's a weakness there.

After last nights run I spent a while really stretching my calves and legs and it seemed to help. This morning there's an ache in that ankle.

I'm due to run again on Wednesday evening. If it's still sore I won't but if it feels okay can I? It felt ok yesterday before I went but then was painful afterwards.

I really don't want to stop after I've come this far but maybe my ankles just aren't made for running.

Any tips or advice?

Feeling really sorry for myself

[backintime Graduate]

I would get it checked out, it might be worth seeing a physio, there may be some specific exercises that can help strengthen it.It may just be that the muscle aches as it's not used to the running and it just needs some extra love and PT attention - but I definitely wouldn't run on it if it's painful.

My son badly sprained his ankle and ended up on crutches, then did it again *sigh*, but not so badly. We had some exercises to do to strengthen it and stop it happening again due to weakness (nothing will stop it happening again because of his hair-brained schemes though )

Good luck!

[Running-rings Graduate]

Oh no Popstess, that sucks😖 Found a good post on here with ankle advice healthunlocked.com/couchto5......

I hope you get sorted 💕

[IannodaTruffe Mentor]

As suggested in the guide to the plan, if you have any recurring issue it is worth getting checked out by a physio to avoid doing any further damage and to discover what you can do to alleviate it.

I assume you are wearing proper running shoes fitted after a gait analysis done at a specialist running shop. The support in your shoes can make a huge difference, especially for ankles.

Because of relatively poor blood supply, ankles take a long time to heal, so be patient. I haven't run for a week after apparently (I don't even know when) lightly turning my ankle.

[John_W Graduate Ambassador]

Hi Popstess

Sorry to hear this. But what you should NOT do, is simply self-diagnose, accept your fate and give up. NO.

There are qualified professional people who can help you. It's possible that you're right, but better to have it confirmed professionally. But it would be even better right now to be positive, take action and see if this situation can be improved.

You should talk to your GP as soon as possible, get a referral to see a recommended physio and also a sports podiatrist. Maybe you need more support in your shoes, who knows?? But you should find out.

Hope that helps, good luck

John

[Sulley101 Graduate]

Oh no! Sorry to hear you’ve got ankle pain. I’m not qualified to give any advice and I can see you’ve already got some great responses on how to proceed. I hope you get some relief soon and can carry on with your running ( once safely recovered ! ). Best wishes 🤞

[Popstess Graduate]

Thanks everyone I am absolutely gutted. This is exactly what happened to me last time i built up to running for 25 minutes then my ankle started hurting. 😢😢😢

[Pigpog Graduate]

So sorry your ankle is playing up Popstess ☹️. Just when you are doing so well in the plan. But you must be careful, you don't want to injure it further. There's some good advice already been given here so I'll just say - I'm 🙏for a quick recovery and sending best wishes to you 🤗🤗🤗

[Popstess Graduate]

Thanks everyone, I've decided to rest my ankle and I've booked to have my gait analysis done at a running shop, as the trainers I've been running in are ASICS and I did the paper wet foot gait check but obviously that's not going to be as accurate as the one they will do in the shop.

I've been researching strength exercises for ankles so I will start them and I'm going to do general non impact strength workouts whilst I can't run.

Really really hoping I can get past this and continue with c25k. I feel so sad and disheartened at the moment. It's easy to feel like this is something that's just going to keep happening and I should give up the running but I'd really like to keep going.

Wouldn't be able to get an app with the GP and I don't think they'd be very helpful anyway. I could pay to see a physio but I can't really afford to and especially if I'm going to get the gait analysis done and pay for expensive trainers. It's a lot of expense just to be able to run. Feels very self indulgent when I've not got a lot of spare cash and a family.