Active discussions

Please or to access all these features

Talk
Exercise

Chat to other fitness enthusiasts on our Exercise forum.

Original poster

Exercise induced injury that I need fixing ASAP

37 replies

Strandliv · 08/05/2019 19:13

Wonder if anyone can help? I walked 18 miles last weekend and my right outer ankle (behind the ankle but not quite the heel) really hurts. If I wear flat shoes I struggle to walk on it comfortably, however if I wear heeled shoes it’s not so bad. Any ideas what I can do to fix this ASAP. I can’t wear heels and need to walk a long distance on it again very soon. Thanks!

OP posts:
New posts on this thread. Refresh page
Original poster
Strandliv · 14/05/2019 17:53

@Veterinari thank you. I’ll ease off the stretching - that’s good to know. I’m using a foam roller, an ibuprofen gel and ice. It’s a little swollen, a little uncomfortable, but so far not painful. I’m glad I did it. I didn’t let my team down and we raised lots of money.

OP posts:
Veterinari · 14/05/2019 14:23

Oh and congratulations!
Smile

Veterinari · 14/05/2019 14:22

Care with stretching @Strandliv
You shouldn’t stretch an injured tendon as you can damage it further
You need to stretch/massage away tightness in the muscles to which the tendon attaches. So use deep heat and foam roller/myofascial massage higher up on your calf muscles to relax overall tension and create ‘slack’ and ice and ibuprofen to reduce inflammation in your tendon but avoid stretching it directly especially when it’s cold and tight.

Macaroonmayhem · 13/05/2019 14:27

Well done!!

Original poster
Strandliv · 13/05/2019 07:36

Thank you. And thank you for the advice. I stretched and iced yesterday. And this morning it’s not feeling great, I’m aware of it, but it’s not bad or too painful. More ice and stretching today.

OP posts:
ChickyDuck · 12/05/2019 19:21

Amazing, congratulations OP! Sounds like your ankle wasn't too much of an issue at all. Well done!!!

Original poster
Strandliv · 12/05/2019 18:46

My medal!

Exercise induced injury that I need fixing ASAP
OP posts:
Original poster
Strandliv · 12/05/2019 18:25

I did it! My ankle was fine until about mile 20 and then I started to feel it. But I’ve iced. I’ve stretched. And I’ve rubbed in copious amounts of ibuprofen gel! Thank you all so much for your help!

OP posts:
ChickyDuck · 12/05/2019 16:09

@Strandliv How was it!?

NicoAndTheNiners · 12/05/2019 10:03

Insoles which are built up on the inside like that could possibly make it worse as it will stretch the tendon more? That's what I read anyway. I over pronate so I have supportive running shoes which are built up on the inside. I now wonder if that contributed to the issue and whether I might have been better in neutral running shoes.

I really think I'm going to see a podiatrist.

lucy0132 · 12/05/2019 09:54

Get some insoles which have support for the bridge on the inside of your foot. This will help stabilise your ankles and stop it rolling and collapsing inwards.

Like these:

https://www.amazon.co.uk/Scholl-Orthaheel-Sports-Orthotic-Small/dp/B008GTBC22/ref=mpssa116?keywords=insoles+sports+women&qid=1557651199&s=gateway&sr=8-6

Good luck!

Veterinari · 12/05/2019 09:49

Fingers crossed it helps!

Original poster
Strandliv · 10/05/2019 18:30

Get a sports massage and foam roller to loosen off your calves - the tendon will inevitably be strained by muscle tension within your calves - loosen off the muscles and you’ll create some ‘slack’ in the system
I had this today and my foot, ankle has been taped to provide a bit of pain relief.

OP posts:
Original poster
Strandliv · 10/05/2019 18:28

Will do. I’m getting nervous now.

OP posts:
ChickyDuck · 09/05/2019 15:11

Good luck OP! Let us know how it goes Smile

NicoAndTheNiners · 09/05/2019 14:40

I have really tight calf muscles so I think there's something in Vet's advice of calf stretches and foam rolling.

Original poster
Strandliv · 09/05/2019 13:54

Thank you all so much. Ibuprofen gel I hadn’t thought of that. Will look into that.
Exercise is supposed to be good for you for goodness sake!!

OP posts:
Macaroonmayhem · 09/05/2019 12:28

Strandliv I was just coming on to say find someone who could have a look and possibly tape you up with the magic tape for the moonwalk. It’s not ideal but it should get you through. And I see that you’ve done that so that’s good. Hope it helps!

Veterinari · 09/05/2019 12:24

Alternate heat to stimulate blood flow with ice to reduce inflammation.
Apply ibuprofen gel direct to sore area
Get a sports massage and foam roller to loosen off your calves - the tendon will inevitably be strained by muscle tension within your calves - loosen off the muscles and you’ll create some ‘slack’ in the system

Original poster
Strandliv · 09/05/2019 12:00

I have managed to grab an appointment with a sports massage therapist tomorrow who is going to assess and might work some wonders with some tape.

I have so many sponsors and a great team who I really can’t let down. I’m going to do everything I can do get through it. I followed the training plan almost to the letter and am disappointed because I thought this would protect me from an injury.

OP posts:
ChickyDuck · 09/05/2019 11:40

I disagree with PPs - It's a very new injury/aggravation and it sounds like you've trained hard for this for ages. I would do it but be super careful with your recover afterwards. And most of all have fun! I've done the moonwalk before and it's brilliant Grin

RosaWaiting · 09/05/2019 09:53

sorry, when I replied I hadn't seen you were doing the moonwalk

I think you shouldn't do that, sorry

your health is more important than anything else.

Original poster
Strandliv · 09/05/2019 07:29

I hope you get sorted but honestly my advice would be to ditch the moonwalk even if you're feeling better. It's the sort of thing which if it flares up halfway through you'll push yourself and could cause some bad problems. It's unlikely to be recovered enough in a weeks time to do such a lengthy walk.

☹️ I know. But I've been sponsored by so many people and don’t want to let my team down. I’m phoning around this morning to get a private appointment with a physio and if I can’t get a physio a sports massage therapist. I will take their advice if they say I shouldn’t do it. I’m don’t want to risk an injury as serious as yours, it sounds awful.

OP posts:
NicoAndTheNiners · 09/05/2019 06:20

The peroneal tendon is very slow to heal, not much blood flow to the area apparantly.

NicoAndTheNiners · 09/05/2019 06:19

I hope you get sorted but honestly my advice would be to ditch the moonwalk even if you're feeling better. It's the sort of thing which if it flares up halfway through you'll push yourself and could cause some bad problems. It's unlikely to be recovered enough in a weeks time to do such a lengthy walk.

I haven't even been able to walk down stairs properly for a year. My mobility is seriously affected and I feel 40 years older than I am. It's not worth it.