So, I started couch to 5k (UK NHS app) on the 1st, and last night I fell down the stairs and broke my ankle.
Bit of background, I completed the couch2 5k app a couple of years ago and was running regularly and I lost 7 stone. In the last year I have gained back 5 of the 7, because I was in a deep depression and couldn't get out of it.
I felt like I was ready to start (anyone with weight issues knows, it has to be something you want and are ready to do, otherwise people telling us make us want to push away more), and I was excited to get back to healthy eating and exercise habits now being medicated for depression.
Braking my ankle is going to set me back at least 6 months. I feel like l've completely ruined my start to the year. Im currently in a boot, and therefore running is out of the question. I would love any advice for any other people who have successfully lost weight whilst in a boot, and what exercises I could do?
If anyone else has had an ankle injury, how soon after could you get back into running and what did you do whilst the cast/boot was on?
I don't want to fall back into old habits and I am so frustrated with myself as I can't have the fresh start I hoped for this year.
Advice is much appreciated
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Dogmum101
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Ouch sorry to hear about your injury. Don't beat yourself up, you're motivated and there are lots of non-weight bearing exercises you can do while you heal. Have a good rummage through youtube to find what suits you.
This is such a rotten start to the year for you, I am so very sorry.
I can't advise about exercise in a boot, but, if it's any consolation for you, running alone won't make you lose weight.
I'm assuming that after a nasty break like this you're going to be in touch with various doctors, physios etc. They can give you individual help regarding exercises you can do whilst in the boot.
Well first off... you do need to get that ankle fully recovered .. and maybe whilst you are in the boot and unable to exercise... there may be folk on our sister forum.. Weight Loss Forum who may have had an injury requiring a boot.
so sorry to hear about your ankle. I’m sure there will be things you can do once your medics/physios give you the go ahead. Please join us on the weight loss forum as mentioned by Oldfloss , honestly I’ve just had, and continue to have great support on there to loose 3 stone. Hopefully each day will now get easier for you to manage , keep positive each day/ week is a day/week towards healing .
Thanks for this...many of our forum friends here are across on the Weigh Loss Forum too... so, so useful... a friend of mine here, PippiRuns was there, but hasn't posted for a while, I don't think.... x
Thanks Molly, congrats on your weight loos that’s an amazing feat! I will certainly join that forum as I need all the support I can get! The thing is without exercise my mental health declines which inevitably leads to a decline in my physical well being so it’s been my way to stay balanced, plus, without the exercise my TDEE is only 1,500 cals which is hard, especially when I’m sat doing nothing for 8 weeks. My boredom leads to eating and then it’s a slippery slope. 😭
I'm also given to emotional eating, Dogmum101 , particularly sweet stuff. The only way that absolutely guarantees I won't snack on cakes, cookies and chocolate is not to have any around. That's fairly easy with industrial baked goods and confectionery as reading the ingredients puts me off! So instead of having biscuits throughout the week, for example, I'll now buy a really delicious cake from a family-run bakery at the weekend.
I love baking at home too. I have a fridge-freezer, and often freeze portioned-up cakes or batches of biscuits as soon as they've cooled, so I don't eat them all in one go!
My other current food thing is experimenting with all sorts of soups, inspired by the New Covent Garden Food Co. A soup for every day book. For some weird reason soup seems to give me similar emotional satisfaction to that which I get from sugary stuff!
Last thing - be kind to yourself. You've had a horrid beginning to 2025 and it's entirely understandable that you're feeling frustrated, I'd feel the same in your position. But please don't write off making a fresh start or think that you've lost the opportunity forever. Despite all the pressure that society puts on us to transform ourselves with New Year's resolutions, 1st January is just a date, you can choose to make a fresh start any time you want.
That’s a rough start to the new year. Sorry to hear that. As others say, get checked out first, but have you seen Joe Wicks on social media at the moment? He’s in a similar situation and determined to exercise despite his boot - he’s got some good tips for non weight-bearing workouts which might be helpful… Good luck!
Oh, no, Dogmum101 , that sucks!!! I am so sorry to read this and wish you a quicker recovery than you expected!
Since I won the genetic lottery, I don't struggle with weight, however, I have a suggestion on how you might stay in the running mood: Books! No, I am not kidding! I think it even was Coach Bennett who got me down that rabbit hole... There've been quite a slew of books written by women runners the last few years, so if you prefer reading books by women you can check those out...
The ones I liked (in no particular order): "Running While Black" by Alison Mariella Desir; "Good for a Girl" by Lauren Fleshman; "The Longest Race" by Karen Goucher; "Run Well" by Dr Juliet McGrattan; "The Race to Be Myself: A Memoir" by Caster Semenya; and "Up to Speed" by Christine Yu. (Now I've packed you full of books 😉 Sorry! I did find a lot of these as audio books at my library if you prefer to listen...)
As for exercise, when I had sprained my ankle, I tried to focus on upper body stuff I could do seated. Maybe get some dumbbells you can use to strengthen your arms?
Lastly, keep us posted! Maybe that'll also help you stay in the running mindset, plus, I am sure it'll help others on the IC or even get some ideas of what to do in addition to running...
Another suggestion - Failure is an Option by Mark Whyman. It's about a guy who signs up for ultra marathons, trains and the tribulations of his endeavours. Reading it i alternated between wanting to run an Ultra myself and never wanting to lace up my trainers again. Great book.Get well soon 😁
Argh so sorry to hear this! People can and do come back from injuries like this. I wonder if ToothPickJafah is still around? Sending masses of sympathy your way.
Weight loss is mostly diet related so anything you can do to eat as healthily as you can will be a good thing. I’m talking to myself here too-I’ve had flu and a (very minor compared to yours!) injury and it’s hard not to comfort way while I’m feeling sorry for myself and not as active as usual. I’m actively trying out new healthy recipes and also concentrating on enjoying my Christmas treats mindfully instead of just burning through them and having four biscuits every time I make a coffee…, It’s hard!
Wishing you all the best-your physio will be your boss! ❤️🩹
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The secret is out!!
New Year New Start ☺️
Long way to go but it’s a start 🙌🏻
Where to re-start.
Gaining it back, and slowing down
