Sore ankles

[Pinkfairy1]

Since week 4 my ankles have been sore after the runs. I’ve read the main posts of advice about water intake and the dynamic and static stretches. I’ve also got the knee exercises bookmarked to start doing as my knees sometimes feel weak but does anyone have any advice about ankles?

I do a lot of walking, my usual daily average is around 12-13K a day just through daily life (school run, walking to get milk etc).

I don’t want to have to stop and am slightly worried about my ankles and causing myself injury.

[Cazrun]

I'm no expert but I found aches and pains I experienced were actually to do with inadequate trainers. I do all stretches ect but went to the shop, was measured and fitted with new running trainers and iv never had a pain since that day.

[Cazrun in reply to Cazrun]

Maybe supportive running socks would also help too

[Pinkfairy1 in reply to Cazrun]

Thank you, appointment made. I’ll order some socks too - I got some for my husband when he started running and he said it made a huge difference.

[Instructor57 Graduate]

How about your running shoes .Were they advised after a gait analysis ?

[Pinkfairy1 in reply to Instructor57]

No they are just standard “running” trainers from a sports shop as I wasn’t sure how Id get on with running. Made an appointment for gait analysis now. 👍🏻

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Are you wearing proper running shoes fitted after a gait analysis done at a specialist running shop? If not, it is highly likely that your shoes are not providing adequate support . There is a link in the guide to a post about buying running shoes.

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.

[Pinkfairy1 in reply to IannodaTruffe]

Thank you, appointment made now for gait analysis. I’m slightly concerned after doing some reading as my pain is exactly as described in a “Posterior Tibialis” injury. It’s on the inside of my ankle leading up over the bone towards my calf. It feels physically bruised to the touch, although not visibly bruised. I’m really concerned that it’s going to stop me running 😢

[IannodaTruffe Mentor in reply to Pinkfairy1]

Have you tried loosening your laces? Many people do not take into account that their feet swell when they run for longer duration, which can often lead to pain across the top of the foot. There is a link to a page about different lacing techniques in the post about buying running shoes.

Take your shoes with you when you go for gait analysis and make sure they fully understand your issues. Do not feel obliged to buy there and then.

[Pinkfairy1 in reply to IannodaTruffe]

Thank you, I appreciate your advice.

[Pinkfairy1 in reply to IannodaTruffe]

Actually another thing I’ve just thought about is that I’ve had a lot of chiropractic work because my pelvis was out of alignment. I’ve not had a treatment for a few months now. I wonder whether that’s having an impact on my gait and therefore ankle. I wonder if it’s worth having a treatment before I go for the gait analysis? 🤔

[IannodaTruffe Mentor in reply to Pinkfairy1]

Highly likely.

Talk it through with your chiropractor. They know a lot about your body and any imbalances and limitations on flexibility.

[Pinkfairy1 in reply to IannodaTruffe]

Ok so chiropractor looked at me standing and said I (insert fancy word for tilt in on my ankles) and that an insole would sort me out. He recommended superfeet ones. Didn’t buy anything til I went to run shop. Been there today and definitely need stability trainers due to pronation. Don’t really know what to do for the best - any advice?!

I am going to need to rest a lot as my ankles have now swollen up. Will ice lots and do my stretches and it hopefully won’t stop me for long - I have a fear if I stop I won’t start again 😭

[IannodaTruffe Mentor in reply to Pinkfairy1]

Your chiropractor and the trained staff in the running shop are far better qualified to give this advice than most on this forum.

Did you tell the running shop staff what the chiropractor said?

Many runners use insoles or orthotics in their running shoes.

[Pinkfairy1]

Thank you, I totally appreciate what you’re saying and yes, the people in front of me who can physically see what’s going on are better equipped to help in a specific way.

Yes I told the man in the run shop, who said that generally, people who wear insoles will have a very specific problem and it’s likely that proper trainers will sort my issue. That said, his job was to sell me trainers.

Just feeling a bit deflated to have come across this issue, having managed to get so far in to couch to 5K. And don’t know what to do for the best.