Over the summer I graduated on the Couch to 5k plan. Things were going great and I had completed around six consolidation runs, then on that last run, I felt pain in my Achilles Tendon and couldn't run. I posted about the injury saying it was all part of the challenge, part of the journey, but now, after spending the same amount of time on the injury couch as I did running, I am just so fed up I want to scream. It needn't have been part of the journey! It doesn't have to be.
I have had four physio appointments with another due in three weeks time. I've done the exercises, heel rises and drops on both feet, then to heel rises and drops on one leg, then the other. Now some Plyometric exercises, basically jumping up and down for a minute or so each day.
Well, I am jumping up and down all right, out of frustration!
I so want to get back to running again but I know that one mistake at this point and I could be back to facing another three months without this wonderful activity.
So, what did I do, where did I go wrong?
Well, these things can just happen naturally and all too easily. Injuries can lie in wait in on slippery surfaces, uneven paths, or just occur as fate waiting to pounce.
We need to remember that the Couch to 5k Plan is quite intensive and puts a real strain on our bodies even if we don't always feel it at the time. We can build up to 5k or being able to run for 30 minutes, but it doesn't mean that it's a good idea for our bodies. I'm sure a lot of people complete the plan and continue onwards without looking back. But the effort it takes getting to 5k does take a real toll . While we might achieve it in the given time, we need to consolidate the runs afterwards and not necessarily run for thirty minutes EVERY time we run. A few shorter runs here and there would be fine too. It's a long term process. All my consolidation runs were in the 30 minute area.
Another thing I've learned, is that I should have mixed up my run routes more. My problem arose when I tackled a hilly run. While not difficult at all, the change in gradient was something my body wasn't used to and I believe it's this that caused the issue. So be sure to mix up those runs. Hills, grass, track, roads. Variation of terrain and duration is the key I think.
Around four weeks ago I had tried week one of couch 2 5k again and only managed the first five one minute runs before having to stop.
This Monday, I had a few short run intervals on grass. Very short ones. 20 seconds, 30 seconds, 30 seconds and 20 seconds. Yesterday evening I ran for one minute on the road. It felt oh so good. But my ankle is still tender and I don't want to overdo things. It's going to be slow going getting back to the programme again, so please remember, your running journey isn't a race. You have all the time in the world to reach your goals so don't rush it, enjoy it, and look after yourselves. Over time, we will all get to where we want to be.
All the best!
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Frankenfoot23
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Well said and so true. It's easy to be wise in hindsight so hopefully the up and coming C25Kers can take note. I spent a couple of short spells on the injury couch whilst doing the programme and in hindsight I can see I pushed my body too far too soon. But, it did build my resilience and going for the 60 minutes mark I was more vigilant listening to my body. I hope you fully recover soon, those exercises really do work, but it's frustrating too. I did a lot of walking in my 'running slot' and other exercises too to keep my fitness levels up. Good luck.
Thank you for the kind words, they're very much appreciated
You have reminded me too that I meant to add something about building in exercises on non run days, something I wasn't really doing. The NHS Strength & Flex would have helped me, I'm sure. At the moment, I'm sticking to my few physio exercises and a bit of Tai Chi - more for stress than anything else!
Do take a look, please, across at the S and F forum, I have been pushing these non run day exercises routines a lot!
I posted a fair few posts a while ago, which related very much to the stress relief aspect of exercises from my own perspective and struggles...... and am putting a new post out on October 1st... again about rest day exercise
I feel your pain Frankenfoot and agree with your wise words. It does sound like you might be on the right track now although slowly does it. I have a physio appointment tomorrow, first for 5 weeks and will keep you posted. Good luck 👍
Ooh, good luck with your appointment, I hope it goes well How are you feeling, any better? I think I am a mile away yet and probably shouldn't have tried running at all. But I'm thinking very short runs might help build me up for another three weeks time when I have my next physio. It would be oh so easy to try get on the C25k plan again but I'm just terrified now that it will happen again. So depressing, isn't it.
Yeah, I've been fed up, not even bothering looking at posts. However on a brighter note my achilles is feeling much better, not much pain but I need to build the strength back up. Fingers crossed 🤞
Buddy, I really feel this! We graduated at about the same time ... then got injured at about the same time. I thought I'd slipped my disc again, and if I had I'd still not be running. As it was I'd done muscle damage only - trying to run out of very boggy ground, instead of walking very slowly; it's the kind of thing I could have got away with a few decades ago, but not after several slipped discs and three years of illness ...
I'm still doing my exercises and I will have to keep doing them for as long as I'm able. My muscles are in a better state than they were pre-damaging run, but there's a LONG way to go.
And being careful, being patient, taking the (exercise) medicine is tough, but oh-so-important.
I wish you all the very best with your ongoing recovery. The runs will be there - and you'll be all the better with waiting until you can meet them with a body capable of withstanding their impact.
Gary
[ADMIN - Frankenfoot's post is essential reading and is something that should be flagged up and used as reference for those coming up to graduation and those who've graduated in the past month or so.]
I did remember we graduated about the same time, I think you were one or two runs ahead of me. But yes, I had forgotten that we did both end up on this injury couch about the same time. I think the exhilaration of completing C25k and the enthusiasm to continue onward played a small part in my backwards progression.
You are very right, patience is very important for recovery and for progress too, I think.
Thanks for your kind words. Some days, it feels like I'm never going to get there again and it is so disheartening. But if I listen to my body and to my physio, and keep doing the exercises, then I might be able to get running with the plan again soon.
It's all felt a bit like winning the lottery and then losing the ticket!
I ran this morning and was home by about 0720. It's just after 1400 now. I am still just a teeny bit high; this was the most enjoyable run since I started back on C25K. And this will be you just x weeks from now: a proper run - even if it is for one minute again - pain free and fun-filled. I look forward to hearing about it.
That's brilliant, Gary. I'm so glad you are enjoying it again after all you have been through recently. You must be feeling incredibly elated. Pain free and fun filled seems like a very distant memory for me, but hopefully it's not too far away now. I will be shouting it from the rooftops when I get one of the runs completed from C25k - even completing a run from week one will be more cherished now than my graduation run!
I feel for you, I so miss my early morning runs.I was told no more running when I was diagnosed with a bladder prolapse and went into a very miserable place. I have to wait another 9months for a referral.
On the plus side I have started to walk the 1mile and a half to the gym 4 times a week and do some strengthening exercises but so miss the runs.
How awful for you to have to wait all that time and do without running too. You must really be missing the running, it doesn't just affect our physical health, but our mental health too. I'm glad you are enjoying walking, I love it too. The gym exercises will really help you too for when you make your big comeback to running. I hope you hear something before the date they have given you. All the best!
Brilliant that you are walking! My son is trying to get me to the gym and strengthening must be next on the agenda, but I'm hoping to get by with the weights and resistance bands we have at home ...
I sympathise with you so much - I currently have ligament damage to my right foot and haven't been able to run for 4 weeks. The physio says probably another 4 weeks at least until I can even think about running again - so frustrating as I love to run for my mental as well as physical health.
I'm worried about losing fitness but I know I can always start again with C25K and build up gradually. I'm also doing a lot of work in the gym including working with a personal trainer, so I'm hoping that helps my all round strength and flexibility.
You're so right that we musn't try to rush things! Patience is a virtue, as my Mum used to say.
Hope your road to recovery is smooth and that you get back to running in the not too distant future. I look forward to hearing about your progress! Best of luck. 🤞
Thanks so much for those kind words. The gym work will really help build up strength and flexibility. It's something I should have been doing on the non-run days. I hope you make a fast recovery and are back running again in no time. All the best.
What a fantastic post and what a time you have had.
This is exactly what we need our new and not so new runners to read.
So interesting to read the points you make. I have always advocated shaking the runs up, especially during consolidation... changing routes and mixing the runs up... After Graduation many moons ago, for a few weeks, I ran for pure joy... just because I could... then got into a more regular...short run. medium distance and then my favourite , Sunday, Runday, Funday, run.... which was a see where I got to run... and the longer runs like my Sunday one, are the ones that build everything ; stamina, strength, distance and yes, even speed
I have real empathy with your frustrations... and your injury....after six weeks of non running getting back to C25K again was a joy... a heart in the mouth moment, that first run of week 1 but still a joy! I am hoping to do Week 4 Run 1 today. Follow those Physio exercises ...
Thank you so much for putting this out here...and I know you are going to get through this and back to your running track... Slow and steady does indeed get us to where we wish to be.... my mantra when I began and it is still my mantra...
Thank you, Oldfloss, you have been so kind and your posts on here really make a difference to our running paths. I've read many of your posts on strength and flexibility, it's something I should have been doing before, in between my runs. It's really frustrating. At first I thought, oh well, part of it, just embrace it. Now, I feel quite angry at myself and annoyed as it could have been avoided if I had done things a little differently.
I hope your week four run 1 went well today. I'll be repeating the programme from scratch when I restart it. Hopefully a little of the fitness I built up will still be there.
Thanks so much I am glad I posted it now. I felt I needed to vent at the time, just sheer frustration, but I'm sure things will get better - for all of us that are on this incredibly long injury coach
Hi , Just don’t do to much too soon , I never ran for over a year maybe more , I had the physio twice a week for 6 months, I did more walking and used hiking sticks in the local park trying a bit further every time , even driving the car was painful to get there but in the end though patience which I don’t have and determination I run every morning pain free , I never forgot the pain when I tore my Achilles and that was a while ago now , So you will get there as well, time and patience , 🐈
Hi Cookscat, I'm so sorry you were injured and unable to run for so long. You must have had an awful time. I can walk fine and don't feel pain, it's only when I try to run or doing the physio exercises that I feel the discomfort. Hopefully I'm nearly there - but I was thinking that about six weeks ago! I hope you are enjoying your running now. It will make it all worthwhile once I get going again. All the best!
My experiences were very similar. Last autumn I started C25K and loved the process. I completed it having done all the runs very gently and felt so good. I hadn’t run in years but I had always done several gym classes a week and walked a dog etc so was not totally ‘couch’ prior to starting.
By my third consolidation run I realised my leg was not right and a trip to the Dr and X-rays followed. It was shin splints rather than stress fracture but the Dr told me in no uncertain terms that to keep running was foolish as I risked fractures.
I haven’t really run since. I linger here as I do want to get back to it and I like to read and cheer on others but my few exploratory one minute runs suggest my leg is still vulnerable. I still want to do it again as it was such a great benefit , if only…
My husband has recently had physio for long term knee issues and her thoughts on C25k is that it’s far too rapid in its increments and most people need a longer more gradual progression, she’s apparently seen loads of people who’ve picked up injuries from it. . I wish now that I had maybe limited myself to 2 runs a week and reduced the increases to make the process a lot more gradual . I did post about it but I didn’t want to upset anyone with begging to challenge a well developed and trusted system. The responses were inter alia that a longer time commitment would deter people from embarking on it .
I think the App , NOT this forum, is a bit too gung ho . The body is not really ready by 5 weeks to run for 20mins, the euphoria carries one along and injuries are not noticed until too late and the damage is already exacerbated.
Anecdotally since doing c25k I have come across many people who have done it and then given up/got injured/got put off. This forum is a great way for people to learn more about what’s involved, how to avoid the pitfalls and how to progress after achieving the goal but it’s not accessed by everyone/most .
Hi, I was the same. I was fairly fit having done a lot of walking and a bit of cycling, but I think the programme, while great for the younger ones, was a bit too rapid for me in hindsight. I had tried to run in the past and had suffered shin splints. It's awful and I had had to stop and didn't think I would be able to run again as I had expected it to come back. There's lots of advice about shin splints on here, but I think the main things are take it steady and don't run too fast, wear good shoes, maybe run on grass rather than road to build up, and do the exercises and warm ups. When I had shin splints before, I hadn't done any warm up exercises at all and didn't do much in the way of flex and strength. When I had them I couldn't even walk properly for weeks. I think if you begin very cautiously and build up slowly you might find you will be okay. Listening to your body is really important and backing off when it is telling you to is good practice. Gradual gains and gradual increase in fitness should really work for you over time.
You are right about the app, the progression doesn't make a lot of sense really. It feels like we progress too quickly from 3 minute runs to 20 minutes and beyond. Those latter weeks would be better just having one 25 minute run and a couple of shorter ones, one 28 minute run and some shorter and one thirty minute run and others shorter. And of course, when we consolidate, we don't want to go back to the shorter runs as the programme doesn't do this, so we keep on with the 30 minuters - and it is a bit much too soon.
This forum is brilliant and I feel I have learnt so much from everyone's wisdom and experience. The admins on here are great. I wish I had read a lot more before starting the C25k plan. Isn't hindsight a wonderful thing
I am sorry that you are injured and I hope that you will be healed very soon. I have to disagree that the programme encourages too much too soon. It worked perfectly for me and for many others over the years. I don't think it is valid to extrapolate from your experience to say that there is a problem with C25K.
I am sure the program works great for many people, but I don't think it works for everyone. We all have different needs and have different fitness levels at the start. Some of us older runners maybe need a slower programme over more weeks, but again, a lot of older runners might do fine and younger ones may struggle. Everyone is different, and we need to tailor the plan more to our own individual needs. I am glad it worked fine for you. All the best!
I am sorry to hear of your shin splints but am at a loss as to why the medic that you saw equated this with a high risk of fracture. Equally the physio who gave their opinion was doing just that, based on people presenting with injuries, rather than perhaps looking at the bigger picture.
Nothing is without risk but C25K has a very high success rate and to describe it as 'gung ho' it is misleading in my view. Why do you say that the body is not ready in 5 weeks to run for 20 minutes, is there some evidence for this opinion?
Of course we are all different and need to be aware of our limitations. C25k was challenging for me but changed my life. 7 years after graduating I continue to run regularly and have never had an injury (touching wood as I type).
I wouldn't want your experience to put people off the programme and I hope that you will get back to it soon. Good luck!
Well I presume he was a qualified GP and not an impostor. Apparently ignored shin splints can develop into stress fractures. I didn’t know this either.Is this incorrect ? What does cause stress fractures? The nhs xrayed my leg within a week and I was offered a follow up mri if needed after . I felt bad that this was a self inflicted injury and I thought I should not take up any more resources so did not request that.
I also don’t want any one to be discouraged . But there is nothing more discouraging than getting an unnecessary injury….
I so enjoyed doing the programme but now wish I had run less often and had scaled down the runs and ideally I would like to suggest that to other newbies especially those who might be susceptible to such derailments . Some people may be ok but others may develop injuries and there may be wisdom in taking it all more gently and gradually. It’s just a thought and I’m in no way anti the programme or this lovely forum. In fact the opposite as I don’t want people put off running at all and want to still be out there enjoying it myself!
General Practitioners are (of course) generalists rather than specialists and they do enormously good work. But they cannot know everything about everything.
Sadly some doctors give out of date advice about diet, exercise and mental health (for example) and with a degree of confidence that does not always reflect the available evidence.
I suggest that you take control of your wellbeing and do your own research about your health and exercise plans.
Hi, I can fully understand your frustration, having had a similar problem a few years ago. Nearing the end of a PR, with only a few hundred yards to go I felt a slight twinge in the Achilles, nothing major so carried on running, as it was the same distance to the car anyway, and finished the PR . Being in my seventies should have known better. Drove home no problem , got out the car couldn’t walk!! Physio, all the exercises you pointed out, ulltra sound therapy etc., It took 21weeks to get back to running which was doing C25K completely from week one. So now, with hindsight, any “twinge” I stop , ring my partner ( she follows me on Garmin “live track “ ) and ask her to pick me up. Be patient, follow the advice from your physio and the advice from the wonderful community on here, you’ll be back soon, just take it easy!!
Hi John, It's a long time to be away from running. You have done so well getting back to it, and what a great idea for your missus to follow you on garmin.
I was finishing a gentle hilly run, the first I had done - all my other runs had been pan flat - when the injury started to come on. With about five minutes left of my run, I continued on, feeling it getting worse as a I went. I thought it would recover in a day or two. I went out a few days later for a run feeling that it was a little tender, did about ten minutes and that was me. I had to hobble back home.
It's hard to be patient after all this time, but I know a lot of other people have been suffering on the couch for longer than I have. So i just need to accept it how it is and try make sure my body is ready for when I can come back to it again. I would hate to think that I might never be able to run again, but that nagging doubt is always in the back of my mind lately.
Running on a gradient is harder on the calf muscles and tendons than on a flat surface. You should follow exactly the instructions of your physiotherapist on exercises and not do more than he or she says. It is frustrating not to be able to run or even walk because of injury for a long period and I am still battling with this for an injury to my calf muscle. for which I have continual physiotherapy. Good luck👍👍
Thanks Comte! It is so very tempting to try and increase the exercises and do just a little bit of very light running, but you are completely right, I just need to be patient for a while longer. I hope your calf muscle starts to get better. The physiotherapy should really help it along. All the best
Ahoy there, fellow "injuree"! You make some excellent points and one that newcomers - especially the older youngsters need note.
Having only just nearly recovered from a meniscus tear (right knee) for the 2nd year running, after 3 months of repair, I must heed my physio's advice and build up strength/resiliance in those areas first. (Cycling mainly).
I graduated in 2014 - and the programme was wonderful for me. Coming back to it 8 years and 9 years later has not been so successful. I'll put it down to one's individual fitness body age. I continue to drop in because it's a wonderful forum and wistfully read the progress of the lovely people here.
I'm definitely going to have a look for the NHS Strength and Flex initiative.
Thanks LordOberon, there does seem to be quite a few shipmates on this injury couch. I think the programme is great for younger people who have some fitness, but I feel that I personally should maybe have had a steadier build up to 5k. But I should have been doing more strength and flex on the non run days too and mixing up my runs. It could have been avoided. The NHS Strength and Flex programme is great. All the exercise videos are on here: nhs.uk/live-well/exercise/s...
I hope your fitness continues to improve and your recovery goes well.
There are always new things to learn aren't there! All the best
I graduated back in June. The key for me was going slowly and the video you can find in the forum about the Japanese man teaching the younger woman was a revelation. I think calling it couch to 5k can be misleading. I could do 30 mins at a slow jog at the end but definitely not 5k so I then moved to the Nike run club app 5k program which took me a further 8 weeks. During this time I felt I actually learn to run - the program mixes up easy runs, speed runs and long runs but is always consistent in telling you to start EASY. At the age of 67, having NEVER run in my life, I completed 6.5k on Sunday and can do a comfortable 5k in 40 minutes. I always warm up before and stretch after and have had no injuries. Running has become a real pleasure - but I work hard to manage my expectations especially wether I will ever do 5k in 30 minutes.
Many thanks for your reply. I have seen that video on slow running, it is really beneficial. When I first started the plan it made me realise I was running too fast, so I slowed down a lot. My speed before my injury wasn't too bad though, around 33 minutes for 5k. But it's not really about that, it's just getting out there and doing it. I only wish I could but reading some of the replies, I feel lucky it's not something worse that will take longer to heal.
You are doing absolutely fantastic. I started running at 59 and it has been a struggle. Every time we get our running shoes on I think we all deserve a pat on the back, but we don't need it because it's just so much fun!
I couldn't agree with this more. I have been on the injury couch pretty much solidly since I graduated last summer, I think I only managed two or three consolidation runs before my ankle tendons decided enough was enough. After several attempts at the programme and issues along the way, I had already adapted it to progress much more slowly, varied the terrain, introduced ankle-strengthening exercises etc but still got injured.
I spent months looking for where I went wrong but I had been so cautious - it all felt very unfair (still does!) But I haven't given up hope of being able to run again one day, hence my loitering on this lovely forum 😊 I think running just tends to expose any weaknesses you may have in your body.
Hi Liono, thanks so much for your reply. I'm sorry to hear that you haven't had a great time of things either. Yes, I think you are right about running exposing any weaknesses. When I was younger I broke my right leg, and so I think when I run I tend to put more weight on my left leg - which now has the tendon injury.
It sounds to me like you have been doing all the right things with your running and have been unfortunate to become injured. One thing I should have done more was strength and flex exercises in-between runs. Maybe even starting with something like that before starting the plan. I do think C25K is brilliant, but it's not a one size fits all. It stands to reason that a healthy 20 year old is going to manage better than a 59 year old with a dodgy right leg
But you sound to have done everything right with the exercises, terrain etc. Have you tried different shoes, maybe a pair with max support or extra cushioning? I tried c25k years ago and failed miserably on week 2 with severe shin splints. Two reasons for this that I think we're running too fast and my trainers. I had a cheap pair of Asda ones so no surprise there. I have used an app on the brooks running website which has a shoe finder. You give it info and do a few movements to what it tells you to do and it can tell from that whether you need more support or cushioning. It night be worth doing that or getting a gait analysis done at a running shop. It's just a thought, as it's such a shame for you when you have tried so hard with everything else. All the best! And good luck with your recovery.
Hi, thank you for your reply Frankenfoot23. Yes, I got new shoes after a gait analysis, had several physio appointments with a prescribed exercise programme and used the recommended insoles but nothing has worked so far. I am generally ok day to day and have a fairly active job, but I get very stiff and achey feet all over and sore ankle tendons whenever I try to run! I definitely could do more structured strength training though 😊
I'm so sorry you have had such bad luck. It does sound like you have done everything possible to sort this out. If you are okay walking have you tried the slow running and maybe build up from there. There's a video of a Japanese guy teaching people to run slowly, probably around the same pace as walking but it takes more effort. Other than that, I can't think of anything else but do post on the forum for help, someone might have an answer for you if you haven't already tried doing this I wish you all the best of luck and hope you can get back to it soon.
I've had to temporarily stop doing my physio exercises on Friday. My ankle became really tender with them. Then on Sunday after a walk on a shingle beach it's become really sore again. It feels like two steps forwards and then another two back. I'm wondering about calling it a day this year and just resting up until the New Year and then trying again. But I'll see what my physio says when I next see her.
I had a similar problem with my initial exercises and the NHS physio then changed them. It seemed counterintuitive to exercise at all whilst the tendons were inflamed but I followed their advice to the letter at the time. I think your idea sounds very sensible (if frustrating for you!) In an ideal world I'd see a private sports physio for another opinion but it's just not an option for me at the moment unfortunately. I definitely need to do a more structured walking programme and add in more ankle strengthening before hopefully reintroducing the slow running again. I guess I'm a bit scared it'll all flare up again as I would find my job very difficult if it did. I really really loved running though so I must try again. Thank you for your help 😊
Thanks so much for your reply. I'm going to give it another day or two and then restart my physio exercises and see how it goes. I suppose there's no gain without pain as they say
It's an awful predicament you are in and I know exactly how you feel. I tried running a month back as the physio thought I might be up to it, and I was worried with every step about it flaring up again. I managed five 1 minute intervals before it did start hurting .
I noticed that you had posted about your issue in the past and not much help from the forum, so I'm really sorry for you. I remember someone mentioned using heat before walking or running. Like either soaking your feet in warm water beforehand or using a hot water bottle to warm up the ligaments and muscles.
I have been seeing a private physiotherapist as the waiting list here is months. It's £46 a session and I've been four times so far. It does start to get really expensive. She has massaged my calf muscle each time, usually running her thumb from just above my ankle all the way up the centre of my calf. Then she has used acupuncture, sticking needles directly into the tendon. She said this increases blood flow. Also there's healing 'thingies' in our bodies and putting metal objects into where the pain is alerts them and directs them to where the pain is. It's quite amazing. But it only seems to help a little bit. The main focus is the strengthening exercises. It was mostly heel rises until she had me jumping up and down. I think your injury is quite a bit different to mine though, it sounds to be more underneath. I guess all we can do is continue with the exercises and keep our fingers crossed. Good luck with your recovery!
Your post is really interesting and useful Frankenfoot, thank you for sharing your painful experience.
I'm sorry to hear of your ongoing injury.I am on the IC too, with a knee injury, which began as a niggle on a recovery run after a 10k event in April which I ran/walked as not fully up to distance.
I saw a physio and was advised not to run, and given some stretches. I was able to carry on with yoga that did not hurt my knee.
My knee was feeling much better and I had been out for a very gentle W1 R1 at the beginning of September. I began the Nhs knee strenghening exercises, careful not to over do it by leaving out the lunges and one legged squats. I found a short low impact leg exercise video which was fun to do. All good and going well, but my mistake was to do all these things every day. I got a cramp in my injured leg calf which stayed. It is swollen and there are tight trigger spots in the muscle, much more painful than my knee was. I feel foolish, I should have known better, but was excited to be working out. I realise now, there should be rest days for these things to. Repetitive movements can cause stress, and I should have mixed it up more.
Ricing is helping, but I think another trip to the physio might be in order.
What are we like... everyday is a school day.
We will get there I know. I wish you luck as you continue to strenghen and mend. Don't fall into my trap, mix things up, have rest days.
It's great that you can do yoga without your knee hurting, some small compensation at least It's no fun on this couch, is it! Best thing we can do is try keep going with other forms of exercise till we can run again. It's so tempting to push ourselves and try and get there sooner, but it really doesn't pay. I think I've been over-doing my physio exercises and my ankle feels very tender again. I'm going to rest it for maybe a week and then start again with them and see how it goes. Thanks for your reply. All the best!
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