Is this soreness normal?
I started a running a mile and a half everyday after building up to it for about six months of biking and three weeks of jogging with rests. After two weeks of running about 1.5 miles five days of the week, I noticed during stretching that I was developing a painful sore spot above my outside right ankle point. It wasn’t causing any pain with weight but even a light touch was “ow” evincing.
Background info: My job requires 8 hours of standing, I’m 31, male, 137 lbs, two months ago I jumped haphazard into a low bank of landscaping shrubs with this foot and it hurt a little, my asics kayanos are four years old but They have lots of tread on them, I was using some onitsuka tiger serranos before I switched to runs without rests, that’s when I noticed the pain, but I might not have felt it.
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7 Answers
I don’t think it’s “normal.” I think something was damaged and acts up.
When are you stretching? Don’t stretch before warming up.
I’m not a doctor. I’ve been a runner for over 30 years and have completed 58 full marathons (some at sub 6 minute pace). I’ve dealt with ankle tendonitis and stress fractures. Good common sense is the key to recovering from running injuries.
Our bodies develop cardiovascular and muscular strength much faster than it takes to develop tendons and ligaments. It sounds like you may be having some tendonitis in your ankle areas that may be due to starting running too soon or perhaps is related to your landscaping incident. Also you may have a slight stress fracture.
I can’t tell you if your injury is normal or not. I would suggest that you not run for at least a week. Continue to cycle, walk and very easy jog only if you have no pain in doing so. At night do 15 minutes of ice-massage, take an anti inflammatory drug (like aspirin), rap up your ankle in an ace bandage and elevate is as much as possible. In the morning wake up your ankle with heat and message.
When you start running again do so run at a slower pace and try just 1 mile every other day for a month. Then 1 mile every day for a month. Then increase your weekly mileage no more than 10% per week. If the pain returns then stop and walk. Do not try to be tough and run through the pain. That will make the injury worse.
Good luck!
Wear an ankle brace or support socks until you can see a doctor. I’ve known a few very active people that have had their ankles almost randomly break… Ballerina types mostly though… Anyway, tape up and make an appointment. You may want to tone down a bit too ‘eh?
Question: You weigh 137 pounds? How tall are you?
It sounds like you might be running on the outside of your foot, at least on the right and that might be causing the pain. If you roll your ankle that way to the extreme (while seated for instance) does that cause pain in the same area? If so, that might be your culprit.
Check out online resources for under pronation, there are tips and running shoes built to help. It might also be the new shoes if they’re worn unevenly on the soles, which is a fairly easy fix.
I didn’t stop following this feed, but I wasn’t alerted to your knowledgeable posts. Excuse me for not responding sooner. @gondwanalon I’ll follow your advice, thank you. @JLeslie I have corrected my warm up strategy. @Rarebear thank you for the useful links. @DWW25921 I certainly hope it is not that serious. @JLeslie I am 6’1” ....hehe just kidding, 5’6”. @funkdaddy Hmm, I suspect it may be related to landing. I think I need to make an appointment with someone who is a running expert to hone my running skills. I might not be coordinated enough to get this right on my own without injuring myself. I have mild pes planus (flat-footedness) so I am an over pronator, I think the 2009 model (15) Kayanos I run in are good for that.
Anyhow, I have been just cycling for the past week, and I can tell I am recovering. I think I went to hard on myself out the gate. A little over eager. To tell you the truth, I think my cardiovascular health is better than it’s ever been, so I was pushing myself hard because I wasn’t feeling tired. For the first time in my life I think my leg muscles are not as strong as my level of fitness are asking them to be. I think this is due to many months of diligent cycling which might have been better spent with some days of long walks thrown in to build load bearing strength. I’ll still get some pro advice on my running style.
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