painful ankles

[Broc-o-lover]

I completed week 8 run 2 on Thursday and developed such pain in the outer side of my ankles. I rested from running until this morning but feeling frustrated as my ankles are giving me such pain , completed Week 8 Run 3 but not without pain.

I plan to go and have a gait analysis and buy new trainers this week.

Feel I may have to take a few more days rest than I want. Would you suggest I then go back a few weeks with runs and walks to rebuild. I planned to not just complete week 9 but continue beyond this , but no chance with how I feel 🥲

[MissUnderstanding Administrator]

Argh that’s so frustrating for you! It’s not generally recommended to run through pain. It’s better to stop and let it settle, and if it doesn’t calm down it’s work seeking advice from a pro. It may be that changing your shoes does the trick. Most of us have niggles like this at some point or other and we just get stronger and get past them. If just might need some specific strength and flex exercises to help out and that’s not really anything we’re qualified to give you. We can absolutely sympathise though and send you our best wishes for recovery!

[Oldfloss Administrator Graduate]

Well done for getting this far. As MissUnderstanding says, there are plenty of things we can suggest for getting those ankles stronger, but, it is really great idea to go ad get things checked out first., by an expert.

it can do more damage than good if we don't know what we are dealing with. When you do, then pop back and we can point you in the right direction

[drl212 Graduate]

As everyone here has said, I would not run through the pain you are having. Best to rest up and go back out when you are pain free. At that point you may want to 'back up' to a week that feels comfortable.

If your pain continues, do seek help from your health professional.

Really sorry this has occurred at that point in the programme! Keep us posted.

[Unfitforthis]

Agree about not running through the pain, your body is telling you something. Some time out is sometimes also really beneficial.

I had to take 3 weeks off the programme earlier in year due to illness, and asked advice on how to get back on it.

One person said just carry on from where you left off. I was not sure on this as was convinced I would have lost fitness, was weak from the illness etc. I was at the 25min run stage. So my plan was to put the app on at what it should be but if I needed to walk I would. Surprisingly to me, I managed the 25min run with no issues at all and then just carried on.

I've had little breaks since graduation too, for various reasons and always worry about that first run back. But I always surprise myself!!

So in a nutshell, don't worry about not doing any running for a little while. Your body knows what it's doing now. But do listen to your body when it is saying it hurts and take professional advice if rest and recoup don't seem to be helping.

Best of luck, hopefully you feel better soon

[Smurf11 Graduate]

I had a similar pain with one ankle when I got to that stage of C25K. Ended up resting it for a few weeks as didn’t want to run until it got better. I think mine was a combination of strength and not doing a dynamic warm up that also warmed up the ankles. This is the warm up I now do youtu.be/3WUtJxLv-wI?si=plw...(Not working as expected?) I’ll still get a niggle now and then when I’m walking down the stairs or something but I haven’t had to stop running

[Broc-o-lover Graduate in reply to Smurf11]

Thank you , I have made a note of the link and plan to warm up my ankles before any future run 🏃‍♀️