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After seeing my physio, good news, nothing torn or snapped, after some treatment and mobility, diagnosed a very bad sprain, so something I can work on. Time for rehab and strength training once its ready. Have had to pull out of two races end of June and beginning of July (trying to be sensible) but hoping to be fit for Snowdon International.
Arnica doing its job well, and start on Rus Tox tomorrow. Injuries are a pain!!
Well finally managed to get a MRI scan on the ankle and the results were Slight Talus Bone Bruising, Low grade sinus tarsi syndrome and slight achilles tendonitis all ligaments were intact.
Offered 2 options operation with 6 months out or steroid injection in the ankle and 2 weeks out. After not running since mid March and just cross training in the gym doing classes like TRX, Spinning and Abs etc i took the injection option. Felt like expanding foam being injected into the ankle, but so far the pain has gone.
He recommended 2 weeks of no training then gradually start running on the road or parks and gradual usage of the wobble board. then hopefully a return to the fells before the light go out for the year. Also the good news it appears no long term damage.
Made me realised how fit you get fell running compared to gym classes/walking and road running plus i miss the buzz of throwing myself down a mountain. Maybe to late for the Ben, but not to late for the Tour of Pendle?
On Saturday whilst running the Bingley Show race, at 4 miles I felt a sudden tightening in my left foot anterior ankle ligaments and within a second or so a sharp pain and what felt like a ripping sensation. Being a 'stupid' runner I carried on in some discomfort to the end, but throughout felt I could only apply minimum pressure to the left ankle and slowed significantly. Driving home changing gear was agony, but a day of rest and ice and it has improved. Except it occasionally clicks which causes some sudden pain again. The ankle feels weak, but unlike at other times when I have sprained an ankle I did not go over on it? I have a physio apt on Wed and fear I have torn the ligament, but is it possible to do that just running and without going over on it?
Hi Simon
Any previous history of ankle problems?
Any swelling/bruising now?
Does it look any different from the other side when you try to lift your foot up? Is that big tendon at the front of the ankle visible when you try to do this?
Which movements particularly hurt, and if it is tender to touch, where?
Mike.
Hi Mike the outside of the ankle is slightly swollen,(no bruising) but not as much as when I have previously sprained my ankles, just a general swelling. There is little pain in walking on it but if I press/rub the bone where it protrudes at the bottom of the Tibia it is a little sore, but not outrageous. main issue it seems to click occasionally when I walk and at the point of click it hurts a bit more!!There seem to be two tendons that are at the front of the ankle that bifurcate at the joint of ankle and foot and seems the same on both sides. Flexing the foot does cause it to crack in the outside ankle joint and this causes a short lived pain. The main tenderness is on the outside and slightly to the rear of the prominent ankle protrusion.Quote:
Originally Posted by Mike T
Regards
Simon
Hi Mike the outside of the ankle is slightly swollen,(no bruising) but not as much as when I have previously sprained my ankles, just a general swelling. There is little pain in walking on it but if I press/rub the bone where it protrudes at the bottom of the Tibia it is a little sore, but not outrageous. main issue it seems to click occasionally when I walk and at the point of click it hurts a bit more!!There seem to be two tendons that are at the front of the ankle that bifurcate at the joint of ankle and foot and seems the same on both sides. Flexing the foot does cause it to crack in the outside ankle joint and this causes a short lived pain. The main tenderness is on the outside and slightly to the rear of the prominent ankle protrusion.Quote:
Originally Posted by Mike T
Regards
Simon
And also I cant balance on the injured leg?
It is not clear to me what has happened - but take it easy until you have a diagnosis - good luck with that physio - unlike Michael Gove I hope you can get an x-ray if you need one - but then he went to a minor injuries unit on a Sunday, possibly a private one!
This may help: http://www.sportsinjuryclinic.net/sp...ain/ankle-pain
I wouldnt go off sound too much.
I was running off a peak in the white mountains last weekend and had spent hours on super technical terrain, then typically within 1 mile off the road on a fairly tame path went over on my ankle. There were 3 or 4 snaps as it rolled right over and I felt sick.
It egged up but has been pretty much fine. I did 100 miles in the week after, I iced and then just slowly worked it again.
I think the sound was like a crunched knuckle, ligaments and tendons snapping around bone, I don't think anything actually tore though and although I felt more unstable for a few days it's 90% recovered within a week.
At the time I was absolutely convinced I'd done serious damage.
So I did my ankle back on May 9th, it was pretty nasty. I started running again and it's generally fine when I run, but the day after it's painful at the back of my ankle bone on the instep (if you get that), especially when I flex my foot up. What is this? Anybody got experience of it? Cheers
I've got a minor problem in this area which seems to be associated with forefoot striking, i think it's the Posterior Tibial Tendon, but that's just my anecdotal opinion!Quote:
Originally Posted by TurboTom
I went over on my ankle about 4 miles into a local race. Nothing new there. I managed to hobble the 2 miles back to the finish but wasn't happy as it felt different to when I normally twist my ankle. I went to a drop in center the next day and an X ray showed I had snapped my 5th metatarsal. I've been in a fracture boot for the four weeks since. The actual twist wasn't that bad and my ankle is ok. I suppose the message is that an ankle twist can be more serious so if in doubt get it checked.
Hi this is an old thread but wondering how easy it is to do Medial Subtalar Joing Gliding to improve foot EVERSION? I have been running for few months my right foot supinate and tibia rotates inward when i try to land with straight leg.my both feet overpronates this leg s been pointing outward always until i tried to run with good form.its nothing to do with tight muscle or tendons.3 months of google reading i have come across its ankle joint stiffness aka subtalar joint rather than tight muscles.by the way i have no money to go to Chiropractor or Pt Nor have insuranse to cover these costs.looking to manipulate the joint myself.thanks
Since hurting my left foot I keep going over the same ankle (Inversion) . Been told to do one leg stands on wobble board. Tried it last night. Is that how its done?
It was more wobbly when I turned the board upside down.
That's a BOSU ball and it's the best thing for ankle stability exercises, use it stood on the flat side with the ball down. Keep going with it until you can stand on one foot with your eyes closed and with your limbs not flailing around, that's the level i'm at and it didn't take too much work. You need to be at the point where if someone looked at you from the waist up only you'd look like you were just standing there with your eyes shut. I learnt to get on it by gently jumping on and landing with my feet perfectly placed, it adds a new area to work on and challenges you more. You can do delt raises and things too, anything to destabilise you.Quote:
Originally Posted by Adnan Khan
Edit- It's key you learn to stand on the thing with your eyes shut. Loss of visual references will boost the functionality of your nervous system a lot over time, depending on how much you practice.
Thanks for a bright response :D. As you can see I am very wobbly on my left (injured) foot. I will definitely stick to it couple of times a week. How often did you use to do and for how long?Quote:
Originally Posted by mr brightside
Once a week, but for about 2yrs continuous. I used to do all my shoulder weights on a bosu with the gaps in between sets used to balance eyes closed on one leg.Quote:
Originally Posted by Adnan Khan
Thanks for a bright idea :o, will try to do the weights exercises while on a bosu.Quote:
Originally Posted by mr brightside
Mini-update from me, it's been a while since I started this thread in Sept 2014!
Well I took it fairly easy for a few months, then started doing some hill walks in boots, and once the trails dried out progressed to running with a Zamst ankle brace. For months and months I'd get swelling after every run, though no pain. The ankle felt (still feels) considerably "looser" and "crunchier" than my good ankle, I think I'll have issues with it for life now unfortunately. I did sucessfully make it round the Cross du Mont Blanc in June 2015, and managed to make it round a couple of UK trail marathons and a short trail Ultra (day 3 of Druids) last year. I rarely wear the ankle brace now except on long events when I know I'm going to be tired and more prone to rolling it again.
Interestingly I had a month off running after Christmas due to flu and chest infection. I didn't lose much fitness but the first couple of runs afterwards the bad ankle swelled up like an orange. It's back to normal again now, that's normal for me though obviously, it's not perfect. I have a few races planned for 2016, and I'm assessing them on a case by case basis, if I know they'll be easy trails I won't wear the brace, but if I know there's going to be a lot of mud or loose rocks I'll wear it, or at least tuck it in my running vest.