Couch to 5 k

[Libby1962]

Any tips on sore ankle, couch to 5k week 4 ... ?

[IannodaTruffe Mentor]

Welcome to the forum and well done on your progress.

Do you know what caused the sore ankle? Have you turned it or knocked it? If not it may be that your footwear is not giving adequate support.

This guide to the plan is essential reading healthunlocked.com/couchto5...

and includes advice on dealing with injury, minimising impact, stretching after every run, hydration and strengthening exercises, all of which will help.

Enjoy your journey.

[Libby1962 in reply to IannodaTruffe]

I have be to see a guy who filmed me running and showed me what was wrong no support at all so got trainers he recommended I could tell straight away they were different .... not sure how long to wait before I start again.....

[Libby1962 in reply to Libby1962]

Thank you for you reply and the recommendations......

[IannodaTruffe Mentor in reply to Libby1962]

If you had a gait analysis and bought the recommended shoes, then most reputable specialist running shops would refund or replace, if the footwear was not appropriate.

When you say "I could tell straight away they were different " Do you mean that you could tell they were not right for you?

[Libby1962]

Hi, yes he was a gait analyst sorry I mean they were amazing my old ones had no support at he called them cosmetic!! Too narrow as well..... not been out yet in new ones as he told me to rest my ankle.....

[IannodaTruffe Mentor in reply to Libby1962]

Wait until you are pain free then try walking on it but do not run again until you have full movement back.Ankles can take a long time to repair because of relatively poor blood flow. This can be boosted by doing cycling which keeps the joint mobile without weight bearing loads.

[Libby1962 in reply to IannodaTruffe]

OK will do thank you for al you advice.....