Ankle question

[Hillrunner2201]

I went on an 11 mile run on Tuesday and around mile 6 on a muddy, slippery, rocky trail I think it ‘did something’ to my ankle but without any obvious sprain or fall etc. My ankle has been niggling for a while and I’m going to admit I’ve been overdoing running with too many long runs and not enough rest. Anyway, after taking a walk break until I got back on the road, I managed to finish the run home but my ankle really seized up afterwards and l was limping. I took a days rest with just a short walk but that was painful. Googling the symptoms brought up ‘peroneal tendinitis’ as possible cause. I’ve been doing stretches for this which helped somewhat. However, I randomly did some squats for general exercise and surprisingly afterwards the ankle improved about 90% and I tentatively went for a gentle run which was ok, The ankle still has some pain but not very bad so I’m just scratching my head about what the ankle problem is? Has anyone had similar?

[linda9389 Administrator Marathon]

I've had various niggles in my foot, but I don't think they will help me know what the root cause of your issue is 😊 It is possible you aggravated something and the rest was enough to let it heal. It's hard to see how the squats will have helped 🤷‍♀️ Just build up again cautiously and if it niggles, pull back for a bit. At least it doesn't sound like it's something too serious. Good luck.

[Hillrunner2201 Marathon in reply to linda9389]

Thanks for your reply! I am clueless about the squats too. Maybe it was the actually the other exercises? I’ll carry on with all of exercises anyway and I’ve noticed further improvement this morning. I’ll definitely be building back cautiously and avoiding trails for a while. I have a couple of HMs in September which were postponed from last year so fingers crossed it will be ok for those 🤞

[nowster Metric Marathon]

If you really want to know what it was, get prodded by a trained physio rather than relying on Dr. Google.

[Hillrunner2201 Marathon in reply to nowster]

Oh I know! If it hadn’t improved as quickly as it did I would definitely have been in touch with a physio and still will if the improvement doesn’t continue. Fortunately it seems to be better still this morning.

[nowster Metric Marathon in reply to Hillrunner2201]

Have you been given this exercise for ankle strength? Get a pillow or a thick cushion and put it on the floor. Stand on it with the affected foot (no shoes) and try to balance on one leg for as long as you can. Repeat with the other foot.

[Hillrunner2201 Marathon in reply to nowster]

I’ll try that, thanks!

[Beachcomber66 Administrator Half Marathon]

Given that it is feeling better, this would be on my “keep an eye on” list as opposed to “physio ASAP”. Ankle mobility, as you probably know, is a big issue in that stiffness there has knock on effects through calf, tibia and knee. It affects the whole running action. My physio told me to sit down and spell out the alphabet (I use capital letters!) with my feet a few times each day. I think it serves two purposes, loosening things up and providing an early warning of any underlying stiffness which may be developing. At worst it doesn’t do any harm!

[Hillrunner2201 Marathon in reply to Beachcomber66]

Yes, I think that’s it. Before the ankle issue I did notice a little bump of swelling on the middle of my Achilles. I like the alphabet idea, will give that a go later 👍🏻

I’ve dug out a resistance band that was a freebie from a race a couple of years ago and have been using that for some exercises which seems to be helping too.

[misswobble Marathon]

We get these things happen, particularly on the trail. A jarred ankle will heal itself within days hopefully.

I hope it’s ok now 😃👍

[Hillrunner2201 Marathon in reply to misswobble]

Thank you! Yes, it’s definitely on the mend 😀 I went for another slow run with a couple of walk breaks today and it’s definitely much better 👍🏻

[misswobble Marathon in reply to Hillrunner2201]

Walk backwards, full contact from tip of toe to back of heel, with the ground - the whole gait cycle in other words. I do that while waiting for slow dogs. It stretches out the calves and back of legs. Flexes ankles. Ooh lovely 😃

Pay attention obvs 😁. Walking is great free rehab

[Hillrunner2201 Marathon in reply to misswobble]

That’s a good tip, I could have done that a couple of times today while waiting for dogs 😂

[nowster Metric Marathon in reply to misswobble]

♫ I'm walking backwards for Christmas, across the Irish Sea.

I'm walking backwards for Christmas: it's the only thing for me.

I've tried walking sideways and walking to the front,

But people just look at me and say it's a publicity stunt. ♫

[misswobble Marathon in reply to nowster]

😁😁😁😁😁😁. Spike for a guess? 😁

[nowster Metric Marathon in reply to misswobble]

Terence Alan "Spike" Milligan KBE indeed.

[misswobble Marathon]

Hee hee 😁. He could make you sick with laughing. He was a naturally funny man. I just liked to hear him chat about his experiences, how he’d complain about muzak in aeroplanes that he’d “not ordered “ or about not liking his house facing France 😁 I think he’d had a varied life experience. Even his epitaph was funny 😁

[nowster Metric Marathon in reply to misswobble]

Also a deeply troubled man. Shell shocked in Italy, and never truly recovered. I had the privilege of seeing him and Harry at a convention in Brighton in 1997.

[misswobble Marathon in reply to nowster]

Yes I understand so 😞

[Hillrunner2201 Marathon]

🤣🤣🤣🤣 I’d have never guessed my question about a problem ankle would go off on this tangent! Very entertaining though 🤣🤣🤣