Burning ankle pain

[SquarahD]

Hello everyone. I'm on week 4 of C25k. I'm not struggling too much with the cardiac side of running but my joints are really painful as I run and this is what is holding me back. I wear 2 x knee supports which are helpful but my left ankle gets very sore very quickly. I don't want a support on every joint, I will look like the Michelin man. Is it just getting used to it? Does anyone else feel this level of pain? I am 54, a walker not a runner, and barely overweight.

[Annieapple Administrator Graduate]

We cannot give medical advice as your GP or physiotherapist is best seen face to face. A good dynamic warm up as advised on C25K is essential before your walk/run. I have found it helpful to do foot exercises daily, as well, to strengthen my ankles.. a physio told me to “write” the alphabet pointing my big toe.. this requires every movement in your foot & within a couple weeks you will notice a difference. Epsom salt bath or foot soak may also give relief. If you need more than one day between runs, take it.. if in any doubt seek professional help face to face. Well done on getting to week 4 👏🏃‍♀️😊

[Oldfloss Administrator Graduate]

First of all, welcome !

This is your first post with us and I am wondering whether you have checked out our essential reading on running this great programme...

healthunlocked.com/couchto5...

there is so much information there to help you get to Week 9, safely and having had fun..

Have you heart issues at all... just that you mention the cardiac side of the running?

Your aches and pains? Well, we do except some , normal, aches and pains because we are doing an activity we do not usually do... you walk and that should set you in good stead for running.

Any deep seated pain of course, we do not ignore.

If it is that kind of pain and not just sore, then get it checked out by an expert.

On some of your rest days, it is a very good idea to put in some other strngth, stamin and flea exercise... and there is a wealth to choose from!

Our strength and flex forum is a great place to start!

Here is a post on there, with knee exercise and ankle exercise too!

healthunlocked.com/strength...

This post will give you some links too !

healthunlocked.com/couchto5...

Do please keep us posted and stay around here for a lot of support too!

[SquarahD Graduate in reply to Oldfloss]

Thank you this is helpful. No, no cardiac issues, I don't struggle with getting out of breath. I could run for longer if the joints could manage it. I think the impact on my older joints is hard and so I will take your advice and that of others by doing some strengthening work and a longer warm up!

[nowster Graduate]

There are so many factors to consider. It could be something simple like your shoes. It could be something more complex. The joint supports you're wearing might even be causing other joints to bear more strain. Everything is connected.

Most ankle-specific exercises are easily done with no specialist equipment. The "writing the alphabet with your big toe" just requires you to be sat down. Another requires a step and something to hold on to (eg. the bottom of some stairs).

If it persists you're always best consulting a medical professional. The physiotherapists I've seen have always been more than worth the effort of visiting.