I am racing a ten miler on Sunday. I think I kept my shoes a bit too long, and started noticing tightness/pain in my left ankle this morning during a five mile run. It's been going on throughout the morning, so I'm getting kind of worried. I have a pair of flats, so I'll be able to avoid wearing my trainers for the race.
What can I do to minimize the damage at least through the finish?
Thanks
Probally the best thing would be not to race if it is tendonitis. Running on it will most likley make it worse. But ICE ICE ICE if you are going to race. And then a heat pack to warm up the ankle the morning of the race. I would try to elevate and stay off of it until you have to warm-up
And a couple anti-inflamitory (advil) pills would help too. 2 morning, 2 evening, then 1 and 1 the next day.
Where on the ankle? Bruised bone? Pinched nerve. Doubt it would be tendonitis.
Ice and drugs. Wrap if need be to reduce lateral movement.
Alan
It's on the inside, right above the area between the ball and my Achilles (about half an inch up)
I've been tapering this week, going down to about 30 miles instead of 55 or so. So this was kind of a surprise. I was hesitant to get new shoes to avoid breaking them in so soon before a race. Blisters would have probably been easier to handle than this.
Thanks for the help
yeah i had tendonitis for about 10 - 14 days, didnt run, iced, went on bike in gym instead which is sooooo boring!
day i started running again i had an 800m race and ran a p.b
i think it was because i was tying my show laces too tight, but you can tie your laces differnt to take pressure off tendons. across instead of diagnol?
the next day, under my big toe joint, well under my foot swelled up :S does it from time to time, on both feet! i dont know what it is.
that was the monday, then on the thurs whilst training i went over on my ankle, the same foot :P
have another 800 todayy
I'm down to about 22 hours to go. I did ice my ankle every hour, on the hour, from when I got home from work until I went to bed around ten. Still feels about the same, though that might just be the paranoia/anxiety about it.
Anything else I can do today (in addition to the icing and Advil), or am I down to crossing my fingers?
I've had pain in the same spot before. In my case I think it was from running the same way on a cambered road too much. I basically iced the hell out of it and after a week or so it went away. I don't think you will do any damage running the race, just make sure you ice it after and take some time off or easy days if needed.
hack that shit off with a kitchen knife and stick it up your ass.
justanother148guy wrote:Probally the best thing
This is the worst attempt at spelling "probably" I have every seen.
try some contrast, heat then cold. you can over do it with the ice
Thanks for all your help guys.
I officially PRed by about 11 minutes (63 and change), and the ankle held up pretty well.
Off to buy new shoes!