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TOPIC: Sore ankles/knees and C25K

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March 9, 2012 9:18 AM
I have been doing C25K. I am on W3D1. I stopped for a couple days because my husband was out of town and I have little kids that I cant take running.. anyway, I stopped for a couple days and my ankles hurt SO bad. They hurt anyway, right after and the days following my runs. I sit at a desk all day and when I get up to do anything, I can barely walk for the first 20 steps, and then I am ok. Should I back off the running? I stretch out really good before and after my walks/runs. I want to keep going, it feels great to be moving but I dont want to do permanent damage. I hurt my left ankle/foot about a year ago and it still gives me problems, even before I started C25K. Should I keep doing it anyway or start walking instead and lose more weight before I take on a running program? I am about 245 now.
March 9, 2012 9:29 AM
You need to get fitted for running shoes
March 9, 2012 10:25 AM
I am interested in this as well. Let me preface by saying...I have been fit for running shoes by Run Fit Sports, they are great! They are Asics gels and I love them (just got them less than 2 months ago). I don't have the best knees in the world, so I have been wearing a brace on the right knee (the worst of the two). I was doing ok jogging (very slowly--about 4.5 to 4.7mph) and had just worked my way up to 1 mile at a time before walking. I have somehow hurt my right ankle. It's very low and on both sides to the rear, at first I thought it was my achilles, but it seems too low and not centered enough for that. It is slightly swollen like there is some fluid there. I rested for 2 days, thought i was ok and jogged again and more pain. Rested 2 days, thought i was ok and picked back up on my 30 day shred (level 2) and more pain. Should I be concerned or just stay off of it for a full week or what? It does hurt to walk around normal, slight limp, but not so much I can't walk at all. I know the automatic response is see a doctor, but I work full-time and it's not really an option right now. I don't want to get off track, but i don't want to permanently injur myself so any input would be awesome.

**Sorry to OP for hyjacking your post. Hopefully you will get some answers if you have already been properly fitted for running shoes.
March 9, 2012 10:29 AM

You need to get fitted for running shoes

Definitely do this. If possible get a gait analysis so you can get the type of shoe you need. I am an 'over-pronator' (roll my feet/ankles a bit) so I need 'support' style running shoes with powerstep insoles for extra support.

I actually need to go this weekend to get new shoes because I'm starting to have low back pain right after my runs.
March 9, 2012 10:29 AM
first off - I adore Asics, they are all i wear. I do have ankle problems and a messed up knee too. I recently started jogging - not all the time, but I do incorporate some jogging into my walking now when I go walking in my neighborhood on at this civil war battlefield near me that has a trail of over 6 miles that I tackle once a week. The first time I jogged, My knees hurt - BUT it wasn't my knees that actually hurt, it was tight it bands and muscles in my legs & butt that were pulling on my knees. {{If you're not familiar with foam rolling check it out - it's the best thing ever}} then the next time my knees and ankles didn't hurt at all.... This past weekend I jogged more than i had previously done in one day - by that evening my ankles were very tired/sore. The next day they were too.... but I'm thinking I just need to adjust to running..... I haven't really done it ever, so I figure it's like anything else. I'll adjust. I was grossly sore when I first started working out - first started doing kickboxing - first started lifting -- but I adjusted and now I'm much less sore after an intense workout.
March 9, 2012 10:35 AM
I copied this from Runners World web page.
By Ted Spiker
Image by Noah Greenberg
Published 05/10/2007
You might be able to run through a tight hamstring or a sore quad, but an injured foot or ankle usually throws the brakes on a workout--sometimes an entire training season. Our feet and ankles, after all, are the foundation of our sport. When they are working well, they allow us to love every step. When they aren't, they send us to the bike shop.

Feet and ankles are built tough, capable of sustaining two or three times our body weight. But when they are abused (overworked, overtrained) or neglected (understretched, understrengthened), they'll speak up. And the result can be some of the most chronic, hard-to-heal injuries a runner can face--namely, plantar fasciitis and Achilles tendinitis. To avoid the dreaded "itises," it helps to first have an appreciation for the role your feet and ankles play in your running.

There's a reason we spend hundreds of dollars a year encasing our feet in high- tech, cushiony, supportive materials. "If your feet hit the ground in a compromised manner, it throws everything else off," says Jay Dicharry, speed clinic director and gait lab coordinator of the department of physical medicine and rehabilitation at the University of Virginia. "Injuries affecting the ankle, knee, hip, even lower back can be traced to the point of impact."

The foot is active in both the landing and push-off phases of the running cycle, so it's involved in absorbing the shock of impact (upon landing), then controlling the forces generated by running (during push-off). Dicharry thinks that all running injuries can be attributed to an issue with either of these functions. If your foot is too stiff to bear the impact, a tibial stress fracture could result. And if your foot is too unstable to land in a controlled manner, you could develop runner's knee.

The most common foot complaint of runners is plantar fasciitis, an injury that tends to strike those who overtrain, neglect to stretch their calf muscles, or overdo hill work and speedwork. The plantar fascia is a thick band of tissue that stretches from the toes to the heel. "When your foot is overworked, the fascia becomes prone to tearing," says Marque Allen, a sports podiatrist with Sports Medicine Associates in San Antonio. That tearing, which usually occurs at the point where the fascia attaches to the heel, results in inflammation. Because the fascia has a poor blood supply, it can be a slow-healing, chronic condition. In these cases, the injury can result in a heel spur, a tiny, soft calcium deposit that forms from the bone trying to heal itself. While the spur isn't painful, it can further irritate the fascia.

The Achilles tendon picks up where the plantar fascia leaves off. The largest, strongest tendon in the body, it runs from the heel to the calf. It propels you forward when you run and, similar to the plantar fascia, the tendon or its surrounding sheath can become inflamed when overworked, causing achilles tendinitis. "The Achilles tendon is extremely strong and thick," says Bryan Heiderscheit, Ph.D., P.T., an assistant professor of physical therapy at the University of Wisconsin. "To think that it can break down is pretty amazing. It's designed to handle a big load." Still, sudden increases in mileage or excessive hill running or speedwork can lead to Achilles tendinitis. This tendon also has a low blood supply, making it slow to heal. If "acute" Achilles tendinitis isn't treated properly or rested sufficiently, it can lead to chronic Achilles tendinitis, which is very difficult to treat and can stay with an athlete for years.

Retrocalcaneal Bursitis is sometimes mistaken for Achilles tendinitis. Bursitis is the inflammation of a bursa sac, a fluid-filled cushion between bones and overlying muscles and tendons. This particular sac sits right where the Achilles attaches to the heel bone. Tight calf muscles, consistently running on hard surfaces, and jumps in mileage can all lead to bursitis.

Seeing a pattern? Yes, for these issues, the root is usually the same: too much, too soon. But if you've trained by the book and haven't broken any injury-prevention rules, it would be worth seeing a sports-medicine specialist. You could be wearing the wrong shoe for your foot type; you may have biomechanical problems that could be corrected with an insert or orthotic; you may have a weakness or imbalance that could be improved with specific strengthening and stretching exercises (see pages 82-83 for a start). In the meantime, icing the sore areas, cutting your mileage, and incorporating more cross-training into your routine will help you begin the road to recovery.

Runners World is a great web site for all abilities, have a look. Hope this helps you. flowerforyou
March 9, 2012 10:41 AM
Ironically W3D1 is exactly when my knees started hurting pretty bad. Mind you I had knee surgery when I was younger, but I just think it's odd that's when it started.
March 9, 2012 10:53 AM
I didnt know where to go to get fit for running shoes so I did a bunch of research and chose Asics Nimbus 13's. I really love them and they are AMAZING to run in. Before that I was running in my old worn out Asics. I did just find a place online and will go next week to get fitted. I have been off for about a week and now I am sick (bronchitis) so that sort of put a halt on the running. Its hard to run when you cant breathe!!! :) Anyway, I appreciate the advice. I am hoping that by the time I am feeling better, my ankles will be feeling better too. That left foot really gives me a hard time and I am hoping the trainers at the running store dont tell me not to run! I was just starting to really enjoy myself!
March 9, 2012 10:53 AM
thanks maryc and herb garden. that was a very informative article! I will check out Runners World for more info.
March 9, 2012 10:55 AM
mindy, good luck with the shoe fitting and I hope you feel better soon!
March 9, 2012 11:00 AM
I have a bad ankle (broke it back in '98) and a bad knee opposite. I'm doing C25k too. I'm finding my shoes play a major role in how my ankles and knees feel following a run. I'm going to be going minimalist with my shoes. Can't get the Vibrams where the toes are separate because I have webbed toes, so I'm hoping a running store could help! I want to be able to run barefoot anyway.

Take a hot bath with epsom salts to help with the achy joints (and a shower to get the salt off!). I haven't tried it, but my bathtubs are nasty (rental house).
March 9, 2012 11:27 AM
I think you should invest in some better shoes.


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