Pleased share advice about fitness recovery

2fit2quitsteve

ran 21 miles and messed up my knee and ankle. Do you have any suggestions to help me recover so I can get back on the saddle?

marcelo_templario

Lot of rest, cold water, then a warm towel, twist it gently and then stretch it in a daily basis, eat good food.

for your knee...you will have to put some atrophy to the ligaments and tendons, so they create mass and recover, no lifting at all but lunging and quadricep stretching.

beemerphile1

Look up RICE recovery
R - rest
I - ice
C - compression
E - elevation

Statistically around 70% of runners are injured annually.

I mostly walk and only run very little. I have recurring injuries that keep popping up if I run much.