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I twisted my ankle during a 5k race back on June 16 and ended up with a moderately sprained ankle. I resumed swimming and biking last week. I'm supposed to be OK to resume running this week, but I have to admit that I'm scared; I'm afraid that it'll hurt or that I'll re-injure my ankle. I now have less than 3 weeks to my first tri so I know I need to get back into the running ASAP. I've never felt like this. Help! :eek:
I'm not a runner, but I am well acquainted with being afraid to do something after you have been hurt.
Can you do an easy 15 - 20 minute walk/jog with no hills or anything else stressful to ease you back in?
V.
What about deep water running? Find yourself a dive area in one of the local 50m pools & get a water belt.
I'm about to get back into running but will do it at the pool where I do our group swims as i know there's a dive area. Our coach recommended it if we don't want to do running on land.
If you need any further info, pm me.
C
There are some really simple ankle wrap/brace type things you can buy at the drug store (they're made of ACE wrap material but conform to the ankle). That might provide just a little bit more stability for running for a while so you don't feel as nervous.
I've got ankle wraps and have been using them for walking and biking. The ankle has been feeling fine after biking and swimming and it feels OK if I stretch it all around on a balance board. All the signs suggest that I'm going to be alright but I'm still paranoid that the pounding of running will be too much and that my triathlon season is over before it has started. I just need to get out and do it, but I'm scared...:(
I second the ankle brace suggestion made by anakiwa. I also sprained my ankle while running a few years ago and, like you, was afraid to run on it again, but the Ace-bandage-type brace supported the ankle just fine. You may experience some mild swelling for a few weeks, but some ice should take care of it. Of course, if it hurts, I'm sure you won't continue to run on it. ;)
Take care.
KB
I'm not for using braces, but I can understand why people like them.
Just take it easy. The doctor OKed it. Do a short, gentle run, and stretch/ice it when you get home. You're an overpronator, right? You got custom orthodic, if I'm not mistaken. Did your PT give you exercises to strengthen your ankles?
Rule of thumb---listen to your body. If you start running and it hurts, stop right away. Good luck.
I don't run either.
I'm not for the brace unless your Dr or a PT approves but I can understand being afraid to try again. I have numerous and sundry joint problems. I wear a brace in any sport that involve lateral movement, that's martial arts for me, and no other time.
The problem with braces in my totally untrained and devoid of medical background view is that ultimately you could weaken supporting muscles.
So for me it's preventative because if I tear my ACL again my football career is over :cool: :p ;)
My vote would be take it easy, start slow and taper off :) gradualy build up your distance and confidence. Swimming is also wonderful rehab in my completely non-expert view.
Last year I twisted my ankle when I was 1 week into a Tri 101 program... lasting 8 weeks.Quote:
Originally Posted by MDHillSlug
I promptly went to the Dr. who checked it out and said I would be fine to run on it. I got a brace, and I didn't stop running.
My ankle came out just fine. Mind you, I ran slow... and yes it was painful at times... but I kept pushing ahead.
I would say run a very short distance on it and see how it feels. Don't push the miles up too quickly. Just ease into it.
Try running on a treadmill. They're boring, but the platforms are shock absorbing to some extent so they'll cushion your step. They're also flat so you don't have to worry about uneven pavement or trails. If you decide you have to stop you simply get off. You don't have to worry about walking home from wherever you had to quit. :p
I sprained my ankle very badly at the beginning of this year, half way through a half mara training program. I had to hobble home for about 2 miles but managed to run the last mile (it was January and I was freezing) so I realised I hadn't broken it.
I left it a couple of weeks until I was walking well then began running tentatively, slowly on the flat on the road (offroad was too uneven for me at first) really watching where I put my feet - I have a tendency to "zone out" when in a run and not see little (actually big) holes in the pavement. I'm also against using braces as I wanted my ankle to get stronger by itself, I've used them in the past for ankle injuries when I did martial arts and I felt like I was getting dependent on them. It took me quite a few weeks until I could run over three miles so I abandoned my half mara attempt and just kept doing short runs until my ankle didn't ache the next day and I felt that I was running normally. On the first couple of runs I felt I was protecting my left ankle by making my right leg do more of the work, until that feeling went I kept things short.
Its about 90% fixed now I think, I still have to be careful of where I'm putting my feet and wear very low profile shoes when running off road. I was told to do lots of single leg balancing on the affected leg (which I didn't) and to keep moving the ankle joint through a full range of motion which I do frequently. My big problem continues to be my very tight calves which inhibit my ankle movement anyway.
Can you take the pressure off yourself and run/walk the Tri run section ? If it feels good then run and if it starts to hurt then walk a bit, give yourself permission to back off if it hurts.
I got out this morning and did my first run since I sprained my ankle on 6/16, almost three weeks ago. Basically, the fear was unwarranted (which I really knew but couldn't dismiss) and the ankle felt fine. Unfortunately, my legs didn't seem to have much life in them. I've now got two weeks to get my stride back before my (first ever) triathlon on 7/22.