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Couch to 5K
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Why do I keep falling over?!

I keep falling over when I'm running, I graduated from C25K about 3/4 weeks ago but I seem to keep falling over during my runs. The most recent time has resulted in a sprained ankle, which is just really annoying! Is there anything I can do about this? Or am I just unlucky?

11 Replies
oldestnewest

Does sound unlucky! What surface do you run on?

I have a habit of kicking my inside heels together occasionally

but fortunately it never led to a fall.

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Well it depends, it's usually just pavement but this time I think I did fall victim to loose gravel! Maybe I should keep to flatter surfaces!

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Certainly try flatter surfaces and also try to relax. Although you've done the programme you might still lack confidence and this can lead to falls. Hold your arms loosely with hands about hip level and don't let your neck or back stiffen. good luck

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Do you have any other medical issues that need addressing. An inner ear problem could cause imbalance and result in falls or have you always had this problem when working through the program? It could also be a stamina issue, do you fall towards the end of a run when you are getting tired?

Hope the ankle is sorted soon.

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I don't think it's a confidence or stamina issue because what generally happens is I lose balance and go over on my ankle. It's not something that happens every week but it's happened about 5 times since I started running (3 months), I don't think tiredness is the issue either as it can happen at any point in my run! I think/hope I'm too young for inner ear problems!

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I was thinking the same as Oldgirl, Inner ear issue. You're never too young for that unfortunately. I'd get it checked out by the gp just to make sure.

You could also try getting your gait done, not for new shoes but to see exactly how you run. As daft as it sounds you could be tripping yourself up.

I had my gait done for new shoes and to check my leg movements, I was running predominantely from the knee so my knees ached while my thighs were on a permanent holiday. All fixed now though :)

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Thank you that's really helpful, I might try the gait analysis :) and think about the inner ear thing.

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Gait analysis is a definite "must". I wonder if you would also benefit from ankle-strengthening exercises as it sounds as if your ankles might be a weak point? I started getting lots of cramp in my feet so I try to do foot-strengthening exercises and the cramps happen a lot less frequently now. Try googling for ankle exercises.

Are you overdoing it and getting light-headed ? I certainly have done when the weather is hotter.

I haven't fallen over (yet) but have lost my footing a bit on some unexpectedly slippery surfaces.

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Whilst checking out the inner ear thing get them to check your blood pressure and maybe have some blood work done too. If your heamaglobin level is low then you won't be getting enough oxygen to your organs including your brain therefore causing your brain to think something is wrong especially when doing exercise when you're breathing faster. Sounds like there's a few things to consider and think about really......

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I know my blood pressure is fine as I get it tested a lot, I know I am prone to ear infections so it could be something relating to this :)

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Practise standing on one leg with eyes closed. It will improve the feedback from Your ankles and teach the muscles to react to uneven surfaces without looking. When you can do 30 se cs easily get a wobble board!

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