Depressed and unhappy - sore foot/ankle - Couch to 5K

Couch to 5K

110,425 members142,915 posts

Depressed and unhappy - sore foot/ankle


I woke up this morning with a sore foot somewhere around the inside ankle bone. It hurts to poke it and it's sore to walk on - a sharp pain. I have RICEd it a bit today but I'm really bothered that I might not manage three runs this week to achieve my 100th run on the 10th. Yes, I know that running on an injury is stupid and that this anniversary is only in my mind. But I'm sitting here fretting about when I can next run and how many I have to do before next Wednesday. It works out at 4 runs including next Wednesday so I might still manage it - I'll just have to see how it feels over the next couple of days.

I have no idea where it came from - I did Stepping Stone yesterday but didn't manage it all because I was too knackered and had a foul headache. I thought everything was fine but obviously not. Sorry to winge at you but I'm really fed up about it.

22 Replies

I'm not surprised you're feeling down about this - you're so so close to the 100th run, on the 10th. :-(

Do try and take it a bit easy though - your body knows what it can and can't take, and it would be tragic if you pushed it too far and the 100th (or even 99th) run ended up being the last one...

Hugs x

AnniemurphGraduate in reply to Stefliser

Oh, thank you for that - I know I should do the right thing and rest it until it's better, whatever the matter is, but I'm gutted. Still, perhaps with rest it will go away as fast as it came.

Thanks xx


Bodies are funny things. But they're pretty good at fixing themselves given half a chance.

Really really hope this passes soon and you're back out there happily running again before too long :-)


I've had a persistent niggle (hip) which I'm resting - it's annoying but it's all that can be done. Do you think you may have pushed a bit harder than usual? I did and will be easing back slowly when I start again. Best wishes, hope Ricing does the trick. :-)

AnniemurphGraduate in reply to notbad

I don't think I pushed any harder - in fact, as I didn't complete any of the run periods I think I probably took it quite easy. Unless it was running faster that did it, but that sounds unlikely.

I hope your hip is improving? I know you mentioned it a while ago - do you think you're any nearer getting back out there? It's so bloody frustrating, isn't it? Well done for being patient though. I hope I can do the same.

Thanks for the best wishes, same to you!

notbadGraduate in reply to Anniemurph

My hip is definitely improving thanks but I'm taking a few more days just to be sure. I'd much rather be cautious now than risk making matters worse, it's ages to my half marathon but don't want anything to jeopardise my long term plan. Hope things are easing with your ankles? It's frustrating when you can't pinpoint the culprit but no harm ever came from Ricing (apart from spilled coffee!). :-)


Oh Annie! This makes me just want to cry! You have worked and progress so far, it just sickens me to know you may not reach the goal you set. How far/minutes do you typically run? Could you reduce the time of each run to where you would feel like you still made your goal but you would be backing off some? Hopefully the ice will work miracles! I'm not even going to give you the common sense lecture you know all too well...we are runners and a stubborn lot. We know what we should do but sometimes our hard heads get in the way. :-) Sending healing thoughts! Gayle

AnniemurphGraduate in reply to gdeann

Thanks, Gayle - I am gutted :( I think I will RICE it today and tomorrow and perhaps try a short, slow run on Thursday to see how it feels. I know what the sensible thing to do is - it's just that I'm wearing my emotional head at the moment!

It really helps to know that others are sympathetic - thank you so much xx

sfb350Graduate in reply to Anniemurph

I think Gayle's idea of reducing the length of the runs so that you can hit the target is a good plan. I've had sore achilles tendons for weeks, I missed two weeks of running recently but I've now decided to just keep running gently and be prepared to back off if it shows signs of getting worse.

I wonder sometimes if running when your heart really isn't in it and/or you feel worn out or unwell means you are less likely to run with good form and therefore more likely to pick up an injury.

I'd have a good couple of days rest, RICE regularly and don't despair. You could also sneak in two shorter runs in one day if that helps you reach your target.

Best of luck, hope your ankle feels much better very soon.

AnniemurphGraduate in reply to sfb350

Sorry to hear about your achilles - I hope the gentle running is working for you. I think this is the way for me to go as well. I hadn't thought of running twice in one day - I like it :D

You make a good point about not running as well if your heart isn't in it or you're not feeling too good. As I said, I set off with a headache and just wanted it all to be over, really, so perhaps this was what caused it.

Thanks for the good wishes - I hope your achilles recover soon.


Poor you, how tiresome...I hope it gets better soon - Voltarol gel?

AnniemurphGraduate in reply to mmphc

Oh, thank you - oddly enough I hadn't thought of trying something like that! Great idea - fingers crossed :)

mmphcGraduate in reply to Anniemurph

You're welcome - I hope it helps - let us all know.


Sounds like it could be a touch of tendonitis. I've been struggling with something similar for a few weeks. I've found ice to be best reliever (frozen peas work wonders!), I can totally understand your frustrations - I've registered for a 10k in June and its rapidly approaching and I'm making no headway on the training :-(

AnniemurphGraduate in reply to Saruma

I'm scared to look it up in case I don't like the answer :( Sorry to hear you've been struggling too. Have you rested completely or are you still running a little bit? Hopefully you'll still have time to get back to your 10k and won't have lost much fitness. All the best for it.


Nothing much more to add to what's already been said except have you tried a neoprene support? It might just help. I tried one for my calf strain and for the short time I was able to wear it, it was great. Unfortunately, it was far too long for my short legs and dug into my foot and the back of my knee and I had to return it.

So, instead of that, I used a compression bandage. Similar support and you can adjust it to suit your comfort level. If you have any £1 shops locally, you can get them there - even ones with the ice built in!

AnniemurphGraduate in reply to dottiemay

I hadn't thought of that either, Dottiemay - thanks. I'll have to go on a trip to the pound shop and see what I can pick up. I've been balancing an icepack on my elevated foot and occasionally spilling coffee as it slips and I try to recover it :D

Did you recover from your calf strain quickly? It's amazing, isn't it - we start off firmly ensconced on the couch and before you can bllink, we are unhappy because we can't run.


Well, I couldn't run for three weeks so I've been very gradually working my way back! Managed a reasonable 4k and slow 2k yesterday and I think it'll be a while before I manage another 10k but I'm happy to just do what I can for now. Calf seems to be fine so far, it's my stamina that's letting me down! :-)

Hope the ankle settles down soon - definitely try the bandages, especially the ice-wrap one, and/or the support - I'm sure they'll help.


This same injury happened to me too after my first attempt at speed stepping stone. I tried to ignore it and ran twice more on it and then ended up having 3 weeks off. (and I mean OFF OFF, off riding, running, no walking in yorkshire moors. I was v naffed off.

Just give your self some time to recover and maybe think about getting gait analysis in case your foot wear isn't giving you correct support? My physio advised dosing with ibruprofen at recommended dose on box for a full 72 hours to build up a level of medication to help and Ice 2 -3 times a day. It helped alot.

AnniemurphGraduate in reply to Lynds

Really? That's very interesting - I wonder if I was taking too long a stride because I was trying to go faster, resulting in being out of balance or whatever. I know my shoes were perfect when I started, 'cos of gait analysis, but I also wonder if I am running differently now or if they are just tired too :D

Thanks for the advice - I have rested it for 3 days now, with ice and elevation, and I can still feel it. I have made an appointment with my chiropractor who is a runner also so will see what she says. It's ever so tempting to go for a short slow run just to see if it is still a problem, but I know that's not the sensible thing to do :(

I hope you're better now?

LyndsGraduate in reply to Anniemurph

yed but it's taken wonks and still twinges sometimes. its odd as I have never had bad ankles before! I now stand on one foot while brushing teeth to try to strengthen them!

AnniemurphGraduate in reply to Lynds

I've always had a bad back and neck (too many falls from horses :) ) but legs have always been okay, so having a bad ankle is irritating and just plain wrong! I like the idea of standing on one leg whilst brushing teeth - before this happened, I did 60 squats in the morning and 40 in the evening while I brushed my teeth! It's a good use of two minutes when you can't do much else :D

You may also like...