Hello, I am about to start W5R1 and all is going well so far however I feel like I have really 'achey ankles' and wondered if anyone could help me out with any stretches or exercises please? I have good well fitting running shoes so I am sure that is all fine.
Many Thanks 😊
Good morning!
Well, along with the knees, these aching ankles are causing some issues! They do take a lot of hammering, even if we are trying to make sure that we do what we can to reduce that impact.
Here is a link for a post put together by the amazing CBDB , on the Strength and Flex Forum, and the other link is specifically for ankles!
healthunlocked.com/strength...
healthunlocked.com/strength......
The Catch-up Corner post from last week did focus, too, on running and landing...maybe take a peek, it may help 
Huge well done to you on your runs; keep it steady and slow and enjoy!
Welcome back to the forum and well done on your progress.
Are your shoes appropriate for the surface you are running on?
Are you avoiding heelstrike, which causes excess stress to all leg joints and bones?
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.
Great thank you for this, I shall have a read through. I may also have an extra rest day as we are pretty busy at work and I am on my feet anyway for most of the day.Thank you 😊
Be careful not to overdo things. Achy ankles might be the precursor to an ankle sprain.
If you're aching take a day or two off, ignoring pains is the easiest way that there is to hurt yourself. Rest, try an icepack and maybe a compression bandage, elevate the ankles and if they're really sore take painkillers. If the ache persists speak to a doctor.
A couple of easy ankle strengthening exercises:Stand on one leg for a minute, then repeat with the other leg.
Sit down then lift your leg(s) and write the alphabet with your foot. There are plenty of others but these are easy to remember and effective.
You might find it helpful to use a foam roller to massage the ligament that goes from your ankle all the way to mid calf. The ligament sort of goes up the fleshy bit between the muscles on the side of your leg. Find it and poke at it and massage it with your fingers. If this feels like agony you've probably got a tendon problem and foam rolling is the (excruciating but very effective) answer. A running shop will be able to explain how to use the roller or you can usually buy them pretty cheap in places like Home Bargains or Decathlon and then google what to do with it.
Good luck, hope you feel better soon.
Echoing what others have said, I developed achey ankles in Week 4 and carried on running when I shouldn't have. It got significantly worse and I ended up on the injury couch for over a month. If your job involves a lot of time on your feet then I would definitely take that extra rest day or two!
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ankle pain advice please!
