Ankles 😩

[Pinkfairy1]

After managing to run for 20mins at the end of week 5, I suffered swollen ankles. After doing lots of reading to figure out why and what to do about it, I’ve taken a week off running to allow them to heal. It’s the inside of my ankles causing the bother and seems to be the posterior tibial tendon. I’ve iced, done ankle exercises, wore compression socks and tried to be as off my feet as I can.

During this time I’ve also had my gait analysed and bought new trainers at the run shop. It was found that I have pronation, funnily enough towards the inside of my ankles! 4 different pairs later, finally found a pair the guy was happy enough to say should solve my pain. I’ve also bought some superfeet insoles to wear all the time in other shoes.

My question is, how do I know when to run again? The swelling seems to be away. I am not in pain as such, sometimes still get the odd twinge and am “aware” of there being something there, if that makes sense? I don’t want to do myself any further damage to my ankles and therefore have to take a longer time out. But equally don’t want to stop for much longer…..

[Ian5K Graduate]

You’ve suffered this problem for over two weeks now? I would definitely consult a sports physiotherapist for a hands on appointment and take it from there.

There may be a chance that you can get a referral from your GP though these days that’s becoming a bit of a postcode lottery and ever more unlikely. Even seeing a GP can take weeks. It’s good if you can go private.

[nowster Graduate in reply to Ian5K]

In mid September last year I consulted a local physio with my swollen and painful ankles. Best £48 ever spent.

My guessing is it's not a tendon problem but sprains on the deltoid ligaments on the inside of the ankle. (I'd actually sprained ligaments on both sides of the left ankle.)

Some excruciating deep massage and a set of strengthening exercises followed. I was back running (very gently) by the end of the month.

I was told not to even do as much activity as in the first week of Couch to 5K but to do very short running intervals, running for 20 seconds then walking for 40 seconds, then gradually over a couple of weeks extending the running time and reducing the walking time. I then resumed C25K.

If you look at my posts from this time last year you'll see my chronicles of the process.

[Pinkfairy1 in reply to nowster]

Thank you, I’ve had a good read of your posts now (haha stalker!!) and what you did seems like a good option to build back up. I increased my walking yesterday to a more normal day for me and felt some twinges but nothing too much. My ankle (left side in particular) was a little swollen last night. I didn’t wear any compression yesterday. The only “new” thing was my superfeet insoles which I wore in my normal shoes. I had contemplated running today but think I need another few days before I confidently could say it’s maybe better enough to run. As I said before, the last thing I want is further injury. I think I’m going to wait until Monday/Tuesday but keep increasing my walking and back to icing and then do short bursts of running as you did. Might go back a week and repeat week 5 too. From reading your posts you’re a real inspiration.

[Pinkfairy1 in reply to Ian5K]

It started when I was doing week 4 but only very slightly. In week 5 i took extra rest days between the runs then after run 3, which was a week ago, they swelled up etc so haven’t run since. I massively aggravated them the next day because I didn’t realise how painful they were - walked around 14K round Edinburgh, incorporating a trip to the run shop. Wasn’t the brightest idea and I suffered for that. Since then I’ve massively cut down on walking (I normally walk around 11-14K a day bar work days) so haven’t done anything near that, wore compression bandages, iced etc. Not been to gp because it has improved and gone down etc and the time I’d wait for an appointment……. Or even a referral to physio…… I could pay myself and I will if it becomes a “thing”. I suppose I’m just hoping that now I’ve got the correct trainers, if I let my ankle heal then I’ll be good to go. Wishful thinking maybe.

[John_W Graduate]

Sorry to hear of your troubles. I had 'post-tib' when I started running, before i discovered C25K.

As for pronation - every human pronates, and it's a movement that sees your ankles move inwards. It's how much that is important. Some can get away with a lot of movement, some can't.

It sounds like the pain is receding which is good news. There is no harm in trying to run while it is in retreat, but you should proceed very cautiously. There'll be a limit on what you can do - you could easily aggravate it.

How to know when to run again? Try the hop test - if you can (1) briskly walk without any discomfort and (2) hop on the affected leg 20 times without discomfort, then you should be good to go, but always re-start gently. No harm going back to Week 1

[Pinkfairy1 in reply to John_W]

That’s a good idea about trying hopping. I did more walking yesterday than I’ve done for a week. Maybe today I’ll try brisk walking to see what happens. Although my usual walking pace (without children in tow) is fairly fast anyway.

[Instructor57 Graduate]

Sounds like you have done the right things so far with the rest and ice , then the gait analysis, How did it feel when you run on the treadmill for the gait analysis ?

If you are no longer in pain you could try short slow runs to start with, maybe 10 , or 20 seconds or so then a walk break before jumping back into the program

[Pinkfairy1 in reply to Instructor57]

Ha well at that point on the treadmill I was in pain because it had only been the day before I’d run for 20mins and then I’d walked around on sore ankles all day. It really wasn’t the best thing to be doing and I should have thought about that. However you live and learn. I’ve got the new trainers at home and walked around in them. Someone suggested trying them on a treadmill before outside so might do that, although I’m not used to treadmill running.

It’s a good idea to try short bursts and I’ve read nowsters posts who was advised similar. I’ve now already decided I’ll repeat week 5. I think now that I’ve made that decision it’s easier mentally for me. Does that make sense? I didn’t especially want to go backwards but I also think now it won’t be going backwards at all because actually week 5 is still tough so maybe doing it a second time will be of benefit anyway. However I think increase my walking over the weekend to make sure nothing drastic happens to ankles, do some short bursts of running too and fingers crossed for a run early next week.

[Instructor57 Graduate]

Yes, I thought it may have been painfull on the gait analysis, at least it is now done.The short bursts of running will definitely be a good idea before going back into week 5 .

I understand what you mean about not wanting to go backwards, but really it's more about taking the sensible option to know you are ok , so get out a few times for short bursts before resuming the program.

The important thing is that you don't jump straight back in untill you know your ankles are ok .

There is no rush 👍