Scared to Run

[HillSlugger]

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...

[KSH]

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...

Last year I twisted my ankle when I was 1 week into a Tri 101 program... lasting 8 weeks.

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.

[roadie gal]

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.

[tattiefritter]

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.

[HillSlugger]

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.