Injury comeback

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  • runcounter295

    Anonymous Poster

    3 years ago 06/24/2020 11:12am EDT

    Hi All,

    Need suggestion with my running approach, please. I've been injured in right ankle (peroneal tendonitis) 4 weeks ago which took bit longer to recover. It will be atleast another 7 days before i start running/walking as i still feel some unstability in my ankle. I am looking for suggestions on how to make comeback to running. I've had 2 years of running experience. My easy pace was 11min/mile. I ran 2 marathons in 4:30 & 4:22 times. I am considering myself as beginner once i am ready to run.

    Please can anyone suggest how to buildup a 8-12 week program where i can run easily for 30 mins for 6 days as a starting point for my base. Or any other advice would be helpful. FYI: i'm male 32, 181lbs.

    Many Thanks in advance

  • registered

    Sub-8 Mile

    Member since 10/30/2019.

    1,184 posts. Last post 4 hours ago.
    3 years ago 06/26/2020 1:50pm EDT
    re: runcounter295

    I'd suggest working with a physical therapist and alternating easy runs with pool/bike work every other day, until your PT says you can transition to more running. Give it time. Good luck with rehabbing that injury!

    Btw maybe also drop some weight, too. Not being critical or anything. Just saying that extra pounds can be tough on joints and connective tissues when running. Maybe work with a personal trainer or nutritionist who can help? I don't know your height but I'm guessing 181 may possibly be a little heavier than ideal, unless you are something like 6'2" or more.

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