HELP! C25K and ankle swelling...

[DoloresGove]

Hi all - have just finished week 3 of c25k and I'm finding the area around the knobbly bit on the outside of my ankles (lateral malellolus?) is painful and swollen. It goes away if I rest for a couple of days but has come back after yesterday's run. I really want to get on with C25K and am noticing in other ways how my endurance is building up... It seems to be the only thing holding me back (at the mo!)

Does anyone else have experience of this? Is v frustrating!

You sure you haven't sprained it?

I'd say elevate and ice and don't run for a couple of weeks. Probably not what you want to hear.

I'm not sure about a sprain... It's not painful between runs. Do you think it would be? Also don't remember turning it or anything...

Agree with ice and rest plus ibuprofen. Have you had your gait analysed? I strained my peroneal tendon running with new shoes but after 2 weeks rest it was fine again to run (but had to change my shoes back to ones with more arch support).

Hmm had wondered about the gait. Was trying to see if I could get away with using the Asics shoes I have without having gait analysed as I can't afford expensive shoes at the mo. I do have a high instep though so maybe need more arch support.

Are you warming up and cooling down properly? And specifically are you stretching after you've finished?

Warming with 5 min brisk walk, cooling with the same and decreasing pace of walk towards the end. I do stretch but never sure if I'm doing the right ones.

You need to have your gait analysed. And probably new shoes. You're right, they aren't cheap, but neither are new joints. Are the shoes you have actually running shoes, or generic sports shoes? Were they properly fitted/gait analysed? How old are they? The rubber/shock asorbancy in running shoes decays over time even if you don't use them.

Yes they're running shoes, and about 6 months old. Have used them a lot for brisk walking prior to the running though so maybe worn down. Is there a shop that's best for gait analysis, or will any sports shop do it?

One more (stupid) question - if I end up having a week or two off will I have to start again?

If you have to have time to rest, then it would not be a good idea to jump back into where you've got to, sadly - you risk injuring yourself all over again.

Re gait analysis, I've had poor experience at Sweatshop, ok at Up n Running and great at an indrpendent shop in Sheffield called Accelerate. I think they have a shop in Peterborough too. I'd be inclined to go somewhere independent.

It could well be that you've worn out your shoes. I run about 70 miles a month, and my shoes last about 300 miles.