Hi, I do 3 x 10K runs per week and have been doing it for the past 4 months. I never use to run much at all before but found new inspiration now to do so. Lately each morning when I get out of bed, my left-ankle pains for 5-10mins.. any ideas why?
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Legend Killer
ANSWERS: 2
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One possibility is that you are "thunder-hoofing" if your feet are contacting the ground with too much force, you may be causing minor injuries to yourself ... try to do your running with steps that are as soft and quiet as possible, rather than "pounding" the ground with your feet ... a Ninja tactic is to try to be so soft stepping and quiet that not even you yourself can hear your own footfalls ... Ankle strengthening exercises might help ... try putting a thick book on the floor, step to it, put your heels on the floor near the book while putting your toes and balls of feet on the book, then flex up and down, lifting your heels as high as possible, then back down to floor ... after a few weeks, try putting on a heavy back pack and doing it.
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Because your feet and ankles have not been used to all the pounding from running, it's beginning to make your ankles ache. I recommend changing your running course and always run on hard pavement. Maybe run on trails or on grass. Also you should be evaluated for a custom arch support, because that can distribute the forces better on the feet and ankles thereby releasing the pressure on the ankles. Find your nearest podiatrist for an evaluation. For the aches in the ankles, try contrast soaks - get 2 bins (big enough to fit your feet) and have one bin with ice cold water and the other with warm shower water. Go 1 min cold and 3 min hot and then back to cold. That's one cycle and do 3 cycles. Hope this helps!
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