Ankle/foot pain: Hi all, I have been getting up... - Couch to 5K

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Ankle/foot pain

Jjg123 profile image
Jjg123Graduate

Hi all, I have been getting up doing my runs first thing (6am). After about 15 minutes of running I am getting a pain on the top of my foot/ankle. Does anyone have tips on stretching or what might be causing it? I do a five minute walk first, this is probably not enough I suspect where I am jumping straight of bed and running. Any advice appreciated. Thank you 😀

20 Replies
Instructor57 profile image
Instructor57Ambassador

Are you doing the 'Dynamic' Warm up excercises ?runnersworld.com/health-inj...

Jjg123 profile image
Jjg123Graduate in reply to Instructor57

I’ve not been doing those, thank you will look at the link.

Stocksy1967 profile image
Stocksy1967Graduate

Make sure you do a 5 minutes stench exercise warm up, then your 5 minutes warm up walk, very important you warm Them mussels up first stretching first..

Jjg123 profile image
Jjg123Graduate in reply to Stocksy1967

Thank you

IannodaTruffe profile image
IannodaTruffeAdministrator

Are your shoes too tight? Feet swell as you run for longer duration.

If you search the net you will find many pages devoted to different lacing of running shoes to relieve pressure in specific places.

Jjg123 profile image
Jjg123Graduate in reply to IannodaTruffe

Thank you will take a look

Rennur profile image
RennurGraduate in reply to Jjg123

This was a godsend for me. Iannoda knows all. It is amazing how loose I have my laces now. Obviously not so loose that they fall off but my feet need room. Even when doing 20 minutes or so. Today I did my second ever 10K. Boy did I need that extra wiggle room!

Jjg123 profile image
Jjg123Graduate in reply to Rennur

Well done on your second 10k! 🎉

nowster profile image
nowsterGraduate

As already said, top of foot discomfort might be due to the laces being too tight.

Jjg123 profile image
Jjg123Graduate in reply to nowster

Thank you

Frenc profile image
FrencGraduate

Yes, as folk have already said, it might be your laces are too tight. For some reason my right foot gets affected more if my shoes are done up too tightly. 👟👟👟

Rennur profile image
RennurGraduate in reply to Frenc

Probably because that is the one that is ever so slightly bigger. Left one for me.

Frenc profile image
FrencGraduate in reply to Rennur

Weirdly it’s my left foot that’s bigger, same as you! 🦶

Jjg123 profile image
Jjg123Graduate in reply to Frenc

Thank you, it’s my left foot too!

Cmoi profile image
CmoiGraduate

Hi Jjg123, definitely check your laces. I thought I had some weird left foot pain until I realised that I was just tying my laces too tight!

Jjg123 profile image
Jjg123Graduate in reply to Cmoi

Thank you, definitely going to try them looser tomorrow.

Ant50 profile image
Ant50Graduate

As Iannodatruffe says, definitely worth checking your shoes are not laced to tightly. I started to get a pain on the bridge (top) of my foot which I found really strange as I had never had it before. I then realised I had started to over tighten my laces, as soon as I stopped doing this the pain went away.

Jjg123 profile image
Jjg123Graduate in reply to Ant50

Thank you. I’m going to try out loosening them more tomorrow and see how I get on.

Ant50 profile image
Ant50Graduate in reply to Jjg123

Certainly worth a try. I had been running for months with no pain, then had this ankle pain for about 3 or 4 weeks and really couldn’t understand why it had developed. Then my wife said “are your laces tight”, to which I replied it can’t possibly be that. As normal my wife was right 😂. Think it still took a few runs for the pain to go away. Hope it’s a simple fix for you also.

Jjg123 profile image
Jjg123Graduate in reply to Ant50

Us wives are always right 🤣 glad it worked for you, will see how it goes tomorrow. Thanks again.

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