Exercise induced injury that I need fixing ASAP

[Strandliv]

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!

Fingers crossed it helps!

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!

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.

@Strandliv How was it!?

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!

My medal!

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

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.

Well done!!

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.

Oh and congratulations!

@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.