What can you do if literally every time you go running, you hurt your ankle?

[HerBeatitude]

I let it rest for over a week three weeks ago and it still felt wobbly after I'd gone back out.

I can only run twice a week at the mo because of this it is so frustrating

Any tips?

Do some pilates?

Don't go running.

You have obviously tweaked something and the rest is not enough to let it heal. You could try swimming as then you will be totally supported.

I sprained my ankle a few years back, rested for a few days then a week after I started using it normally it went again. The a&e doc said I didn't give it enough time to heal and I dhould of been sat with it up above my head to reduce any swelling.

Oh gawd how long do you reckon it will take to heal then?

I used to get this happen quite a bit. I did:

RICE (rest ice compression elevation. Compression=tubiegrip).
Low heels to work until it was better
Went off to the trainer shop to have gait analysis as some trainers can encourage your feet not to roll (I wear away the outer of my shoe and can get bad ankles by running on the outer of my foot)
Weight work to build leg muscle.
Pilates.
Tubiegrip and take it easy on first run back.

It worked.

Living how long did it take you?

I went cycling this morning instead of running, but I just don't feel like I've had proper exercise with cycling. I can't go swimming every time as it takes too long with the DC's - usually, if I'm awake at 5.45, 6AM etc. I can go for a quick run before breakfast and be back for 7AM to get them ready for school. I can't do that with swimming, it takes too long. I'm champing at the bit here!

The other thing is, I do chi running so use Nike frees - they're trainers which simulate barefoot running, which is supposed to cut down on injuries.

Also cycling is so bloody uncomfortable...

I can't remember exactly, it happened a couple of times before I fixed, a week at most rings a bell. I thought of barefoot running but my foot still rolls even now if I'm not careful (flip flops don't help ATM though).

Have you tried skipping? I'm giving it a go at the moment as getting a run slot with no DC's is tricky. Allegedly is lower impact but can still burn as many calories.

ooh, you mean not with a rope, just skipping down the road? That sounds like I'll look like a prat but it might solve the temporary problem.

Thing is, i left it a whole week last time before I ran again, and it still got buggered as soon as I went out again.

Am wondering if I should go to the doctor's but suspect he would jsut tell me to give up running.

ROLF at skipping down the road!!!!!! Yes, you would look like a prat, I hope you haven't just been out...

No, I mean with a rope (I may look like a prat anyway but I am behind my fence so I don't care).

Partly inspired by the skipping lessons on UTube and partly by the online calorie burn calculators.

Some doctors are really supportive about running though, I had PND and running helped so my dr was very keen to make sure I could keep going.

But how is skipping with a rope less impact? Is it because you land differently?

hop.

Ha, yes you could hop! Yes I think it is because you land differently as it's all on your toes (no less impact on your boobs tho, you need a mega sports bra for it)

Hang on - I've recently been reading an article about so called barefoot trainers - damnit, can't find it now. But there's real issues from podiatrists who are saying that they can actually increase your risk of injury - not sure if the Nike ones were listed... will see if I can find it again.

A revolutionary sneaker, or overhyped gimmick?

"De Lateur and other doctors warn that toning shoes create their advertised benefit by destabilizing how a person walks and say that wearing the shoes can result in strained Achilles tendons. De Lateur also says the shoes can be a particular problem for older consumers or those who have difficulty keeping their balance.

Alison Drury of Louisville can attest to that.

She says she broke her right ankle after awkwardly rolling over the outside of her foot during her first mile-long walk in Skechers Shape-ups shoes.

"I'm afraid to ever put them on again," Drury says."

Nike Free aren't listed specifically, but other similar shoes are. Might be worth switching to a more traditional trainer if you're continually hurting yourself with them

The shoes maketh the runner. I was constantly getting injured, until I finally found a pair of shoes that suited my gait. They are motion control, like wearing bricks on my feet, but I haven't had any problems since I got them.

Had ankle injury 6 weeks before hiking holiday to the States.

Am regular plodder runner.

Advised by physio and followed to the letter. Am a stubborn beast, but he managed to scare me into compliance.
And he was right.
Ankle tears can be more problematic than breaks.
Managed the hiking holiday and now back running.

Started with NO RUNNING. He advised gym based static bike, row machine and powerplate. Bored me senseless but it worked.

Appreciate you are looking to keep the convenience of a quick run, but you may have to take a longer view and fix the problem.

Good luck

Ah Rubberduck the shoes I wear aren't like these toning shoes. Toning shoes are curved to force you to walk from heel to toe and yes I did run in them once and nearly killed my ankles dead dead dead - they really aren't good.

The shoes I have are barefoot trainers, whihc are v. different - they are v. flat, like a plimsole, have no padding at all, so that you can feel exactly what's happening on your foot and also it means that you are landing on the middle to ball of your foot, not on your heel. They are supposed to cut down on injuries, providing that you are landing correctly. Which maybe I'm not...

Ah okay! Sorry about that - got confused with the terminology, especially as some of the toning shoes call themselves barefoot.

Weird question but is there anywhere you can exercise on sand? It's great for build up ankle muscles.

Another exercise to strengthen the sides of your ankles is to put your fot up on a chair or table supported mid-way up your calf, so your heel isn't touching the surface IYSWIM. Then waggle your foot in a slow controlled manner - works on the supporting muscles at the side of the ankle.

Finally I recommend any one legged balance poses from yoga like the tree, the star or even just standing on one foot and going up/down on your toes (to 3/4 point if you can manage it and back to a flat foot).

Thanks for those exercise tips, will try them