Frustrated...

[Runmitch42]

I’m frustrated for two reasons - firstly I bust my ankle two weeks ago and it’s been so sore - I stopped running as it just wasn’t practical (was on w3r1 and loving it). Secondly I should be on week 5 but I need to click back to week 3. I find this really demotivating thinking where I should be vs where I am. Think I need to just get out, take it slowly and see how my ankle holds up (I’m fully mobile on it) if only to know that I can/can’t carry on...

[Lilrhib Graduate]

The last thing you want to do is injure yourself further. When I sprained my ankle (it was surprising I hadn’t snapped it) I was out for 6 months. So have had to start from the beginning. It knocked my confidence hugely.

2 weeks will have affected your fitness somewhat but it won’t have disappeared completely. Try W3R1, if your ankle holds you could go to R3, or W4.

Remember thought you’re injured, and damaging your ankle further will cause more problems and a bigger set back. As frustrating as it is, you need to listen to your body. Go for your run, but if there’s pain stop and go home, it’s not worth being out for longer.

[Irishprincess Graduate]

I sympathise. Ankle injuries are notoriously slow to heal (ankle. Heal. Get it? 🙂) Anyway as I was saying.

Have you been icing it? Elevating when you can? Doing strengthening exercises (standing next one leg then on a pile of cushions, drawing the alphabet with your foot, walking on tip toes for 60 seconds). Even when you're back running you should continue to do these things. I know all this because I'm out atm with a slightly sprained ankle and even though I have good motion and am fully mobile on it I still can't run. I'm now into my third week.

Try a long brisk walk first to test the ankle. If it feels ok and there's no swelling then try a little slow run. Softer ground (grass, forest, treadmill) will be gentler on your ankle than the road or pavement. Build up very slowly and come home immediately to ice the ankle. If all bodes well the next day then you're good to go but continue to build up slowly.

If you have any residual pain at all then don't run until this has gone.

I know this is very frustrating but honestly this runnng is for life and so this is just a little setback. It took me six months to get through the programme because of an old ankle injury! But that's another story for another day 🙂

Cross train in the meantime, learn to be patient and keep the faith.

[Runmitch42 Graduate]

I did it! Well, I did w2r3 for a mix and to test it. Went slowly. Was lovely to get out and get some air in my lungs! Will rest and ice it in a bit (thanks for the tips) and will go slowly. Maybe week 2 again to strengthen. Legs felt a bit heavy at times! Thanks. Love the support and advise here x

[Irishprincess Graduate in reply to Runmitch42]

That's great! 🤗