Ancle ouchy now

[PrimaryConsumer]

Yay and huzah... I ran the 25 minutes and it was ace, but now my left ancle hurts to walk on. The twenty minute run ended with an ouchy knee. Must all the milestones be met with pain? I did a full warm up. My trainers were properly matched to my running style in a sports shop that specialise in running shoes. I am very careful about footfall and not sticking my heel. I can't help but feel it was running on the cambered edge of the country lanes that did this. The only thing I changed was my rout. The pain went over night, but two or three minutes of walking on it this morning has seen it return. I hope it goes by Wednesday for my next 25 min run. Fingers crossed, the knee pain cleared in two days and didn't come back so you never know.

[PrimaryConsumer]

"not Striking * my ancle..."

[Instructor57 Graduate]

Well done on completing the first 25 minute run 👍You certainly seem to be doing what you can to stay injury free so I can understand the frustration.

I also think you may have actually answered your own question, ie the camber 🤔

Are you running an out and return

Which may very well ballance it out ?

[PrimaryConsumer in reply to Instructor57]

I did, but the lanes have no pavement so I have to cross over on the return to face any oncoming vehicles. This puts both feet back with the same camber issue as on the way out... Ibuprofen seems to dealing with it well and I'm about to go swimming with work, lucky it's not a hike day... Feels OK at the moment, I'm feeling hopeful for Wednesday morning, when I'll get onto the canal tow path if all feels well, and go very steady. I feel these aches and pains are just part of getting into shape my knees feel fine now. I'm sure my heels and ancles will strengthen in time too.

[nowster Graduate]

Don't ignore your ankles. That little twinge, if ignored, could turn into a full blown sprain.

I speak from experience. I got a doubly sprained ankle on my graduation run and spent a fortnight hobbling around in pain. I needed two physio visits to fix it, and then a month later I had to start C25K all over again.

My suggestion is to do some ankle stability and strengthening exercises:

* Stand with just your toes on the edge of a step, holding on to something (eg. hand rail). Lower your heels gently until you can feel the tension in your muscles, then slowly push up with your toes until your heels are higher than your toes, then lower again. Repeat up to ten times.

* Do the same on one foot at a time.

* Try to balance on one leg on a thick cushion or pillow (on the floor). Obviously do this next to something you can grab hold of to steady yourself when you feel you're about to lose your balance. Do it on the other leg.

* Sitting down, stretch a leg out in front of you (eg. cross your lower legs), hold the leg still and draw the alphabet with your toes.

[PrimaryConsumer in reply to nowster]

That's magic advice thanks nowster... This one feels a bit more than the niggling knee. If it feels better then starts to hurt I will stop running as soon as I feel the twinge. I feel I should have done that on the last run. Great physio ideas too. Thank you.