Ankle Tendonitis

Question
Hello,

I started running in January this year I gradually build up to 3 miles, then 4 weeks ago I went for a run a few slight hills, ran my best time strait after the run I had pain in my ankle just above by the point of the ankle bone, when I press on the ankle I can feel the pain in a specific place, there was no swelling or lumps. I was unable to run or go on the cross trainer. After 2 weeks of limping following RICE and anti inflammatory with no improvement, I went to see a doctor who said it was tendinitis.

Its now 4 weeks I have a little niggle of pain now and again when walking i'm still taking anti inflammatory, when can I start running do I need to wait for the pain to completely go or can I try running through the pain or will this make the tendinitis worse. I have a 10k run I want to do in middle of may. so I'm keen to get started.

If I can't run can I use the cross trainer to maintain my fitness ?

Kind Regards
Lucy

Answer
Lucy

It's all about strengthening the area, and plenty you can do in the meantime.

Decreasing mileage, ice, anti-inflammatory medications, and occasionally, the use of arch supports or heel lifts are used to treat this problem. Stretching and strengthening the muscles of the ankle assists in the recovery process and play an important role in prevention of further injury. I'd give this a shot, and don't forget you can cross-train as well, a pool can be a wonderful substitution for running, whether you are running or swimming, you'll get some great benefits from it.

Just do make sure you ice, and use arch supports and/or heel lifts, they'll make your recovery much easier.

Nick