Are weak ankles & running mutually exclusive?

Jack B. Badd

Mods - sorry if this strays into the realms of medical advice. That's not what I'm looking for. Feel free to delete if needed.

Anyway... I started the couch to 5k a couple of weeks ago to try to increase my fitness & was actually enjoying it by the time I got to the end of the 2nd week, but I'm after doing something to my ankle that means it's sore enough that I've had to rest it for the past few days. I've always had horribly weak ankles but somehow forgot that until this reminded me. I can't even identify what I did to it as there was no obvious trip or twist during the run. I appear to have just offended it by exercising

Right now, I'm feeling a bit frustrated because I'm wondering if running is not a good option with weak ankles. I want to get fit but I also want it to be something I enjoy (I'm not a fan of sports or the gym). I was finding that running outdoors was enjoyable, as brief as it was. Is it something I should keep at or have my ankles doomed me to be a non-runner?

TFBubendorfer

If your ankles are weak than you can do exercises to strengthen them - like any other part of the body, they can be trained.

https://runnersconnect.net/running-injury-prevention/trailrunning-ankle-sprain-and-balance/

http://www.active.com/fitness/articles/12-ways-to-build-ankle-strength-for-top-performance?page=2

If you want professional advice (i.e. not from some random stranger on the internet), then go to a physio.

Firedance

To add to the above there are physios and physical therapists who can do an assessment on you and give you a strength program tailored specifically for you and your areas of weakness. I'd highly recommend it especially as you're just starting out with the running.

benji2006

Having suffered from dodgy ankles since I was 10, I can feel your pain. I have been to quite a few physios/specialists but ultimately live with the problem.

There are a few things that have helped in the last few years, that I wish I had done sooner:

- get a really good pair of runners (go to a specialist shoe shop like amphibian king/gottarun dot ie for example) - I have Asics Gel Kayano

- get orthotics but make sure you get a good recommendation from a physio on where to get them done - my current pair have lasted >10 yrs (I really should get a new pair)

- tape up your ankles - I use a really cheap Kinesiology tape (about 3euro per box - used to get 20 at a time from sportsdirect) - I do a simple U-shape under my ankle three times on each foot - it may be psychological but I think it stops me rolling the ankle

- run on a treadmill, not on the road - ok, not always, but it is a way less stressful

- cross-train - I have done triathlon for the last 18 months and that restricts the amount of running I do - maybe only twice a week, but that has definitely helped with fewer ankle problems while improving overall fitness

- I used to run on grass, but found I twisted my ankle regularly on the local pitches, so now I avoid them...

- don't overtrain - getting to the starting line in one piece is the most important thing..


Hope this helps - some will say it is overkill, but do whatever works for you...

Djoucer

Avoid taping your ankles/orthotics. Just masking the problem, that's even if there is one.

You're only running a couple of weeks so there will be parts of your body that will be sore. Some get sore ankles others get sore shins/knees.

99% of people will get past those early niggles.

TFB has posted solid advice. No need to rush to physio just yet. Try the exercises and see how you go.