Tony said:I went on a long run early yesterday morning, infact it was the longest I
have ever ran. I went ten miles and my left ankle is paying for it now.
The thing is I don't know why it hurts so bad. I tried to get in a half
hour job in this morning and only lasted a few hundred feet.
Do you know what could be wrong? It's not like I rolled it during the run
or anything, and it did not hurt at the time. It started to hurt a few
hours later, and has been getting progressively worse.
At first I thought maybe the distance was the issue, but I have been really
good at easing into the distance. I started running ten weeks ago and I
increase the mileage by 1 mile per week. Therefore I am scheduled to run 11
miles next wee. But as stated before I barely made it past the driveway this
morning.
Am I doing something wrong? Has this happened to you? What should I do?
Thanks for your help.
I am sorry to hear that your feet are hurting you when you were doing so
well.
Did you run on any soft ground or grass? If so, this can tend to stretch
your tendons and/or muscles farther then they are used to being
stretched, even though it is nicer on other parts of your body.
Spend time loosening and warming the feet and ankles up *not stretching*
before you run. If you stretch before you run this can cause muscles
that are not used to stretching to also stretch farther then normal. But
if you warm them up by walking and then do something like alternating
toe lifts (while the other foot is well planted on the floor, so that
you are just rolling the loose foot up gently without weight), then this
should help, also you can do small circles with the ankles.
In the mean time, ice and use hot water 3x's back to back for 10 to 15
minutes each. You could have one foot in the hot bucket of water, and
one in the cold bucket of water and alternate the buckets. Try to have a
large enough bucket so your toes do not get cramped (something like a
turkey pot?) Adding some epson salts and some essential oils like
peppermint and other healing oils will help out a lot.
When you wake up in the morning before you get out of bed, do ankle circles.
Your shoes could also be worn out and the long run exasperated the worn
out shoe problem. Or you may need orthodics for longer runs, because of
the extra pounding, or a different type of shoes meant for longer runs
or a different type of feet. Do you use different shoes to alternate for
running during the week? And do you walk and run in different shoes?
