Ankles are killing me!

brandihutchinson

Hi! I have been working out 6 days a week to Leslie Sansone's 5mile walk. Every mile is 12min long and at the end of every mile is a 2min jog. I did that for about two weeks and my feet and ankles started hurting a little. They got pretty bad and I got some new shoes. But now they hurt constantly. I sprained my right ankle when I was younger and it doesn't feel like that, it's mostly my inner ankle. I rested it for 4 days(kept it up, put ice on it one night, and stopped doing the workouts) and tried doing a mile today because it finally felt better and now it's killing me again. And now, not only are my ankles hurting, but now my inner knee hurts. What can I do to stop the pain? I tried a gauze bandage and that's done nothing and I'm getting pretty frustrated! It kills just going up and down the stairs!!

Hollycat

Custom orthotics. Really really good runners with lots of cushion.

ali06013

Custom orthotics. Really really good runners with lots of cushion.

I agree. Buy some orthotic inserts for your shoes, they have helped me a lot. I still get heal pain, but it's not anything I can't work through now. And if your ankles still hrut, see a foot doctor and get fitted for custom ones.

Caperfae

I agree .. .shoes make a huge difference.
That being said, I had to stop working out on my rocker/stepper because it killed my knees .. so I should take my own advice, LOL

knittnponder

What were you doing before you started these workouts 6 days a week? If you haven't used those particular muscles much and then ran headlong into this routine you probably overworked them. You might want to allow them to rest and recover and then slowly work your way back up to your routine. Try other forms of exercise that doesn't put all your weight on your ankles while you're recovering (biking, swimming, etc.)

Another thing is make sure you're stretching adequately. It's amazing how an imbalance in muscle strength or tightness can have such a huge impact but it does. For example, my husband has been suffering with shoulder pain for several years. He finally went to the doctor and got referred to physical therapy. The therapist told him that his muscles in the back of the shoulder were stronger than the front and the front muscles were very tight. Several weeks of specific exercises to strengthen and stretch the affected muscles and for the first time in years he has full mobility in both shoulders and his pain is gone in one shoulder and lessening in the other.

Your ankles can be affected by the muscles in your calves, thighs, hip flexors, core and back. I had knee pain that went away after including a good stretching routine for my hips and back and strengthening my thighs (front and back). The Stretching Institute website has a lot of good, free info on stretching the various muscle groups.

k8edge

It sounds like you are putting stress on your tendons that run on the inside of your ankle.

Did you get fitted for your new shoes? If not, you may want to take them back and go to a running store. They can recommend the proper shoes based on if you over pronate or not. Also, are you stretching? Try doing some basic stretches before and after you walk. Just because you are walking does not mean that you shouldn't stretch.

Good luck!

k8edge

Custom orthotics. Really really good runners with lots of cushion.

Also... You should go see a podiatrist before you just go out and get orthotics. It may not be what YOU need. I used to work as a medical assistant in a podiatrist office. People would come in all the time saying that they needed custom orthotics, when in reality it was something else all together.

madforplaid

Orthodics help a lot. Before spending the money on customs, go to a good shoe store (the kind that sell Danskos, Aravons, birkenstocks, etc.), they will have a variety of inserts that can help. My favorite local good shoe store also has a pediotrist (foot specialist) that comes in twice a week and doles out advice on ailments below the knee. Orthodic inserts also helped stop my shin splints.

And maybe you are starting off too quick? The other thing that helped stop my shin splints was ensuring I was doing a slow warm up before getting to speed. My ankles stopped hurting, my heels stopped hurting, and my calves (most importantly) stopped hurting.

Good luck!

brandihutchinson

Thank you all for your advice! I didn't get fit for my shoes, and will most likely go see a doctor about it. I have been exercising a lot over the past year. I started out doing TaiBo and then was doing Leslie's three mile walk until that got easier. Her five mile doesn't start out very fast at all, so I don't think I'm jumping in too quick, but I don't stretch at all before or after so I should probably try doing that. Thank you all again!

Schuyler

When I saw your post topic your shoes were the first thing that came to my mind, so I agree with all the PPs. Going to a running store is a great place to start, and usually it's free! Good luck!

PersianFlower

I have broken both my ankles in the past and they hurt ~ along with my inner feet when I do an high intensity workouts.

some exercises that have helped me with my pain: http://runningtimes.com/Article.aspx?ArticleID=13351

Monkee8088

bump