To run or not to run...

[justustwoandmoo]

Looking for some people who might know a bit about road running and recovering from an injury.

About a year ago i got a sudden sharp pain in the outer sticking out bone in my left ankle. No swelling, could walk normally, pain lasted 5/6 seconds each time, went away and then came back intermittently. Saw numerous doctors and finally after seeing a physio diagnosed with ATFL tear. It took about 4 months for the stabling pain to ease.

Had an MRI a few months later and was given the all clear - nothing to see.

I used to road run a lot and an recently getting back into it. I find this great for weight loss and both my mental and physical health.

BUT I am so so paranoid about setting off this injury again. I wasn't running at the time so it wasn't the cause but i have never felt that my ankle has fully recovered. I still feel twinges every now and again (could just be paranoia on my part though) and worry all the time that the sharp stabbing pain might come back even though it has been months!!

What would you do? Give running a good avoid?

Thanks if you have managed to read all of that ramble!

I have extremely bad knees and was gently talked out of road running by my gp. I missed it so much and always remember talking to a runner at the school gates who said 'well we're all there, of course they won't want to run, it depends if mentally you can handle not doing it'. Turned out she had really dodgy knees too but ignored it. I think it's like a vice in a way, but I'd assume you don't have other options, eg local sports pitches to run around where ground might be better? Best of luck OP, it's a difficult one!!!

@stayathomer

I have extremely bad knees and was gently talked out of road running by my gp. I missed it so much and always remember talking to a runner at the school gates who said 'well we're all there, of course they won't want to run, it depends if mentally you can handle not doing it'. Turned out she had really dodgy knees too but ignored it. I think it's like a vice in a way, but I'd assume you don't have other options, eg local sports pitches to run around where ground might be better? Best of luck OP, it's a difficult one!!!

Thanks for the response. It is a difficult one as when I'm into it I find running the one thing that clears my mind and is amazing for weight loss.

I am also a member of a gym so could just stick to that. I just find it SO boring! 🤣

I'm thinking about giving it a go for a few runs, trying to stick to the flat bits of the road and hoping for the best....🤔

Can you not run off road on soft ground?

I'd say give it a go but while doing that take a close look at your running style. Many runners seem to propel themselves quite high at every stride which of course then impacts coming back down iyswim. From my personal experience I've been able to retrain myself to staying much closer to the ground, pushing off less and rolling more sort of closer to what you would do when walking - but then I've also done decades of Japanese martial arts where staying grounded is emphasized constantly, so that made it easier for me. Maybe a couple of sessions running with a personal trainer would make sense to help you along?

Hi OP,
I tore my ATFL through completely in an accident in August 2019 and, whilst it has quite some time, I have now managed to get back to running. I was told at the time that I should expect basic healing to take about a year and that certain elements of recovery (like full mobility and strength) would take longer (which was right - it's only been in the last four to six months that I've found that I can now kneel down and sit back on my heels without pain). I would say that I only really started to try running again about 18 months after the accident and then only in very small doses to begin with. Prior to that I spent a lot of time cycling and using an eliptical trainer (both of which helped strengthen and mobilise the joint) and also using a balance board to re-educate both the mending ligament and the surrounding ones. It was a slow process, but I did eventually get there, which hopefully speaks for light at the end of the tunnel for you too (providing you take it slowly). I would also endorse what Grumpy said though: if you need to, try to learn to run with a minimum of "bounce", propelling yourself forward and not upwards. Running on a treadmill facing a mirror is quite useful for this; it helps you concentrate on keeping you shoulders level.
All the best!

Probably only one way to find out. But injury wise I am more a kill or cure type person, which I blame on Japanese body arts.

With regards to running style, I have read that cadence can have a big effect on injuries. Lower cadence can be a sign of over striding which puts additional stresses on the legs and back.

I'd be tempted to start c25k from scratch, even if you are more than capable, to ease yourself back into it. Gives you plenty of time to assess the impact.

@MacavityTheDentistsCat

Hi OP, I tore my ATFL through completely in an accident in August 2019 and, whilst it has quite some time, I have now managed to get back to running. I was told at the time that I should expect basic healing to take about a year and that certain elements of recovery (like full mobility and strength) would take longer (which was right - it's only been in the last four to six months that I've found that I can now kneel down and sit back on my heels without pain). I would say that I only really started to try running again about 18 months after the accident and then only in very small doses to begin with. Prior to that I spent a lot of time cycling and using an eliptical trainer (both of which helped strengthen and mobilise the joint) and also using a balance board to re-educate both the mending ligament and the surrounding ones. It was a slow process, but I did eventually get there, which hopefully speaks for light at the end of the tunnel for you too (providing you take it slowly). I would also endorse what Grumpy said though: if you need to, try to learn to run with a minimum of "bounce", propelling yourself forward and not upwards. Running on a treadmill facing a mirror is quite useful for this; it helps you concentrate on keeping you shoulders level. All the best!

Thanks for this response. I never seem to be able to find anyone with the same injury. It's strange for me as I didn't have an accident at all. I just out of the blue had a horrible pain in the joint and it kept coming on and off for months. Can I ask the sort of pain you experienced?

Went to see a few physios and they think it was caused by the shoes I was wearing and a slight turn in my ankle when I walk.

I'm swaying more towards leaving the running and sticking to gym equipment a little longer just to be sure it has healed properly x

Thank you all so much for the responses. The suggestion around thinking more about the way I am actually running is a really good one. I can at least protect myself a little more by doing that!

I guess I'm just scared of making things worse again as the pain I had in those first few months was excruciating

Glad to have helped, OP.

I guess I'm confirming what you already know, but the initial pain was horrible. It was months of a permanent stabbing pain (and constant new rounds of bruising), which then gradually resolved into a deep ache on the front outside of the ankle. I would say that the ache took about 18 months to fade. It does still come back now and again but rarely due to running - today it aches because it's raining and last week it hurt one day because I sat with my legs crossed and let that foot hang down from the ankle .

I do think this is an injury that requires time and patience. It took me a long time just to be able to gently circle my foot and about a year to be able to rise up onto tip toes on both feet on a firm surface (and longer still on a wobbly surface). Seeing a physio and doing the prescribed ankle-strengthening exercises has been indispensable and I would really recommend that (I still do them even now).

It's not all doom and gloom though. I started running again last March, so about 18 months after the accident. I haven't yet run for much more than an hour but there have been no real ill-effects. I have the odd twinge but nothing like the initial pain. When hiking, I've also "turned" it again once and it was perfectly fine (although my nerves were shot!).

The only thing I don't think I will ever do again is to wear high-heeled strappy sandals. Just the thought turns my stomach .

@MacavityTheDentistsCat

Glad to have helped, OP.

I guess I'm confirming what you already know, but the initial pain was horrible. It was months of a permanent stabbing pain (and constant new rounds of bruising), which then gradually resolved into a deep ache on the front outside of the ankle. I would say that the ache took about 18 months to fade. It does still come back now and again but rarely due to running - today it aches because it's raining and last week it hurt one day because I sat with my legs crossed and let that foot hang down from the ankle .

I do think this is an injury that requires time and patience. It took me a long time just to be able to gently circle my foot and about a year to be able to rise up onto tip toes on both feet on a firm surface (and longer still on a wobbly surface). Seeing a physio and doing the prescribed ankle-strengthening exercises has been indispensable and I would really recommend that (I still do them even now).

It's not all doom and gloom though. I started running again last March, so about 18 months after the accident. I haven't yet run for much more than an hour but there have been no real ill-effects. I have the odd twinge but nothing like the initial pain. When hiking, I've also "turned" it again once and it was perfectly fine (although my nerves were shot!).

The only thing I don't think I will ever do again is to wear high-heeled strappy sandals. Just the thought turns my stomach .

I know exactly what you mean about your nerves being shot. I bashed my ankle against the open door of the dish washer a short while ago. It didn't hurt really but I thought I was going to vomit at the thought of the stabbing pain returning!

I also get pain every now and again if I sit funny or rest one leg on top of the other.

I think I'll take it very very easy and see how I go!

Thank you!!