running injury

Kellikat80

Hi, I am curious what I should do. I am training for a 5k with c25k. I have noticed since I started running last week, my ankle was starting to hurt a little. It didn't hurt if I am on it for a while walking or cleaning or running. As soon as I would sit and rest for a while, and I would stand up and walk on it a little it would hurt until I was on it for a while again. Ok, so two days ago I was running and my foot (with the hurt ankle) got caught on the cement that was raised up a little and it irritated my ankle, sending shooting pain up the side of my calf until my run was done (only a few min left of the run). So the rest of the day I iced it and kept it up for a while, and I iced it yesterday a little. So today was my w2 d3, my hubby wrapped my foot in a bandage and I used the tredmill. It was a hard run, with shin splints that shot right up to my knee. So now not only don't my ankle hurt, but my knee hurts too. Why did this happen and how can it be prevented?

I haven't been fitted for running shoes, is this my problem?

Should I take a break from running? Someone said if I have an injury, I need to rest it for 3 weeks, would that just make it weaker or heal it properly?

Thanks for your help

Saksgirl1

I'm doing c25k too and totally loving it! But yes, to answer your question, you NEED good running shoes! I went to Finish Line for mine and the guy looked at my arch and tried to sell me a $135 pair of Asics, I thought he was crazy... I mean really that was beer money at the time! I didn't listen to him and bought another pair that were cute and pink ($124).... All I can say is luckily they have the 14 day exchange policy because the salesperson was totally right. I was having the same problem with the "cheaper" shoes until I returned them for the more expensive shoes that were actually recommended! Go get fitted, it's totally worth it!

gooberr4

when i first started running last summer that happened to me. I have weak ankles to begin with plus I think my body just wasn't used to running. I think the main thing was that I was going from walking to running too fast (like actually going from a walk to a run...if that makes sense). Are you running heal to toe? I'd take it easy for a while. try biking and then ease back into running.

Sadie98072

If you havent got good sneakers Id be getting those first. If you are running 3+ times a week you should probably get new sneakers every 6mths. I run that much but usually put them off to 8-9mths because of the expense.
Next on your "to do" list is a trip to your doctor to let them assess what you have done to your ankle. Dont run on it if it hurts, you will just make it worse. Not only that but because you will favour your other leg you will throw out all your body mechanics and will probably end up hurting something else as a result (ie your shins).
Also something to do when you have a spare minute is to google how to strap up your ankle properly. It shouldnt be bandaged, if it needs to be bandaged then you shouldnt be running on it
Ive got a crappy ankle from a reconstruction I had done years ago and when it gives me grief I tape it. One piece of tape going from just above the ankle bone to the other one under the foot, then tape over the top of that around the ankle. It give my ankle a little bit more support.

clhiter

First--yes to running shoes. if you do not have a friend who is solid on running and a history in it, go to a real running shoe store. they will measure, watch, talk...not just sell. they will let you trot outside the store in them. some even have a treadmill. do this and get fitted not just sold. be honest and tell tehm you are new, they will not rob you.

second....do ankle circles/rolling as part of your stretches.

jmijaressf

If you're having some type of ankle pain, then it sounds like there's some in stability in your foot when you land on it while running. You could be landing on the outside of your foot and putting pressure on the muscles and tendons on the outside of the ankle.

If your calf muscles are in pain, do some calf stretches.

jeffrodgers1

Rest, Ice, Compression, Elevation.

Do not try to push thru this... you can make it much worse.

When you are feeling better in a few days to a week. That is when you get fitted for shoes. Injuries affect your gait and my concern is that you would end up in the wrong shoes.

When you are injured, you change your running style to compensate (you may not even be aware of it as you favor your leg)

For the shin splints -> Ibuprofen, Rest, take a dixie cup and fill it with water and freeze it. 3-4 times a day, massage your shins with the ice dixie cup... deep massage for 15 minutes at a time. If you can dig your thumbs into the knotted tissues and massage it out it'll help big time **AND IT'LL HURT LIKE A SON OF A BEECH*** A little pain up front will help the speed the healing along.

Hope it helps... make sure you back off your training for the time being... if you don't you'll have an even longer break when you suffer a stress fracture or Compartment syndrome.

Good Luck!

Kellikat80

Thanks so much to all of you who replied. This all is great advice. I will take a week off of running and see how I feel. I may pay a visit to my family doc, just to be sure there are no small fractures. My hubby has been telling me to go since it happened. I will also wait to get fitted for my running shoes until I am all better. And yes I did notice I started to over compensate on my other leg due to the pain. I will do my stretches and ankle circles as well. I did yoga today and it didn't bother my ankle or knee as I was worried it would. Thanks again for the advice!:flowerforyou: