Stiff/sore ankles/feet in the morning

Techless

I starting running with the couch to 5 k last year. Normally run about 2/3 times a week ranging between 5 and 10k.
I find that in the morning after an evening run, when I get out of bed my ankles and feet are sore/stiff when placed on the ground.
Once I start moving a bit they are fine.
Is this normal or a potential problem ?

Dubgal72

Always best to have an expert check it out. I've had a bout of plantar fasciitis and one symptom of that is heel pain in the morning. Yours could be completely different.

Well done on the C25k. Do you include stretching in your routine and if so what kind and when?

Techless

Cheers for that.
Do some warming up beforehand and a little stretching, mainly the calves, quads and hamstrings.
After the run, normally leave it for 20 mins or so and repeat the same stretches.
To be honest, it is a bit hit or miss though....

intheclouds

I was getting that for a while, ignored it, now I have full blown plantar fasciitis in one foot, a heel spur and I havent taken a painless footstep since last summer.

You might need arch supports in what you run in. I also sprained my ankle which led to achilles tendonitis on the same foot.

Get a professional to look at you and your gait.

Techless

intheclouds wrote: »

I was getting that for a while, ignored it, now I have full blown plantar fasciitis in one foot, a heel spur and I havent taken a painless footstep since last summer.

You might need arch supports in what you run in. I also sprained my ankle which led to achilles tendonitis on the same foot.

Get a professional to look at you and your gait.

Thanks for that.

Any recommendations of who to go to , in Dublin, preferably city centre ?

intheclouds

I wouldnt know anyone myself but any half decent physio should be able to help you out.

PaulieC

I thought that was just normal...

intheclouds

PaulieC wrote: »

I thought that was just normal...

Yeah so did I. The key thing is to get it checked out. For me it would be worse from time to time, but eventually it became a constant niggle, even when I didnt run.

uvox

Techless wrote: »

Thanks for that.

Any recommendations of who to go to , in Dublin, preferably city centre ?

Try Ash (or the Claw) in Run Logic in Temple Bar: runlogic.ie

It could be too tight shoes, etc, but they can advise.

Medical advice is best if injured. For prevention, recovery try giving one of those small foot rollers - even rolling a golf ball under your foot (however that means exposure to golf. Not good) and simple stretching exercises - after you get the shoes sorted.

That's the thing about running injuries: As Radiohead say (Just):

"You do it to yourself, you do
And that's what really hurts
Is that you do it to yourself
Just you, you and no one else" *

But you can fix it too.






* Generally.

Wanderer78

Foamy foamy foamy! Foam roller!

BeepBeep67

fguinan

I suffered from plantar fasciitis for two years, it gets worse so definitely don't ignore it!

I had nearly given up hope when I tried Michael Davis (well shod) in monasterevin. He was recommended by a boardsie.

It takes ages to get a appointment, but I was pain free in about 2 months of wearing his insoles.

walshb

Techless wrote: »

I starting running with the couch to 5 k last year. Normally run about 2/3 times a week ranging between 5 and 10k.
I find that in the morning after an evening run, when I get out of bed my ankles and feet are sore/stiff when placed on the ground.
Once I start moving a bit they are fine.
Is this normal or a potential problem ?

Of course it is normal. Running is a tough discipline on a person's body. Your age and weight and general medical history would be a useful guide in analysing this issue.

Dubgal72

Nope, sore is not normal. Sore/pain is your body's way of letting you know something is not right. Stiff maybe, depends on age, but sore, no.

intheclouds

walshb wrote: »

Of course it is normal. Running is a tough discipline on a person's body. Your age and weight and general medical history would be a useful guide in analysing this issue.

Definitely not normal and irresponsible to suggest it is so.

walshb

intheclouds wrote: »

Definitely not normal and irresponsible to suggest it is so.

Depends on the person and the facts. It can be very normal for some to be a little sore and stiff the day after a walk or a run. What do you think we are? Perfect machines? It's rather silly to say that it's not normal. In some instances it's perfectly natural and normal.

walshb

Dubgal72 wrote: »

Nope, sore is not normal. Sore/pain is your body's way of letting you know something is not right. Stiff maybe, depends on age, but sore, no.

Well, the OP needs to define sore then. The OP has not given enough information for us to make a claim that what he/she is experiencing is normal or not. Sore and pain from a very tough discipline. I assume this pain and soreness only began post running. If so, there's the answer.

intheclouds

walshb wrote: »

Depends on the person and the facts. It can be very normal for some to be a little sore and stiff the day after a walk or a run. What do you think we are? Perfect machines? It's rather silly to say that it's not normal. In some instances it's perfectly natural and normal.

I think the OP would be better letting a medical professional diagnose that rather than a blanket "Of course its normal" which is an irresponsible response imo.

walshb

intheclouds wrote: »

I think the OP would be better letting a medical professional diagnose that rather than a blanket "Of course its normal" which is an irresponsible response imo.

Yes, he or she should get it checked if they want to. My point was that in some instances it will turn out to be perfectly normal. Of course, not in all instances. In this instance there is limited information, so I guess making a call is difficult.

intheclouds

fguinan wrote: »

I suffered from plantar fasciitis for two years, it gets worse so definitely don't ignore it!

I had nearly given up hope when I tried Michael Davis (well shod) in monasterevin. He was recommended by a boardsie.

It takes ages to get a appointment, but I was pain free in about 2 months of wearing his insoles.

Thinking of going to see this guy.

Do you have to wear the insoles all the time in all shoes?

My big issue with anything like this is they don't fit in all my shoes, i.e., they make the shoes too small for me.

Also, what about sandals and dressy shoes?

Do you have to wear the insoles forever or can you stop wearing them when you are healed?

Sono

Have recently got back into running 3 times a week distance approx 7-10km each run and have noticed my right ankle is sore from time to time, when I press on the bone the pain increased and if I move my ankle around in the air I can feel it also, is it just rest I need or should I be seeing a physio? Any advice greatly appreciated.

fguinan

intheclouds wrote: »

Thinking of going to see this guy.

Do you have to wear the insoles all the time in all shoes?

My big issue with anything like this is they don't fit in all my shoes, i.e., they make the shoes too small for me.

Also, what about sandals and dressy shoes?

Do you have to wear the insoles forever or can you stop wearing them when you are healed?

I have to wear mine most of the time, I have one set of insoles for runners and another for shoes.

intheclouds

fguinan wrote: »

I have to wear mine most of the time, I have one set of insoles for runners and another for shoes.

Do you still get sore feet if you are barefoot or in sandals (or other unsupportive type of shoe) for any length of time?

fguinan

intheclouds wrote: »

Do you still get sore feet if you are barefoot or in sandals (or other unsupportive type of shoe) for any length of time?

For electric picnic last year I went three days without my insoles and could feel it after day two! Most evenings I go barefoot at home without any problems...

intheclouds

fguinan wrote: »

For electric picnic last year I went three days without my insoles and could feel it after day two! Most evenings I go barefoot at home without any problems...

Yeah, thats kinda what Im worried about - I dont want to have to ALWAYS wear them!

sconhome

fguinan wrote: »

For electric picnic last year I went three days without my insoles and could feel it after day two! Most evenings I go barefoot at home without any problems...

That is simply due to you overloading your feet while unsupported. Being barefoot for an hour or few after wearing shoes is good for your feet. Let them stretch out and re-connect with the surfaces.

OP - in general you sound like you are having adapting issues coming from the increase in activity through the C25k program.

In one way it is normal to be a little sore and tender, often in the morning as we are 'reloading' the feet and legs after being off our feet for 6-8 hours sleeping.

The question is do you loosen up in the time it takes to walk to the bathroom and back or does it take you longer to free up? Advice to foam roll and stretch is good advice and should be part of a routine for you.

If you have any doubts go and see a physiotherapist to ensure that it is 'normal' and nothing untoward.

If you are not loosening up and you are feeling tender around the heel you may be developing tendon inflammation which needs to be addressed quickly - you professional therapist will advise on that.

Techless

Thanks Sconhome and all the other posters.
Yes, after a bit of movement, they are fine. I've started also using a golf ball for rolling under my feet and increased my stretching which also seems to have helped.