Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
The Training Zone Training Programs provided by TtR


Sub 40min 10k


Reply
 
Thread Tools Display Modes
Old 01-06-2012, 11:12 AM   #51
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
you will need to give this a few days recovery .. you are able to swim and cycle (spinning, if you know how to do this properly)

and try to do ankle exercises from tomorrow

do you know how to do the alphabet with your big toe

this is a good exercise

Cheers

TheEd
TheEd is offline   Reply With Quote
Old 01-06-2012, 03:19 PM   #52
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
I have a race for next Sat, think that may be 50/50 now as today has been a real struggle, the first few strides hurt like hell then calms off a bit! Weird!

Will give it a rest and try the spinning as you suggest for now, stretches etc! No idea about the alphabet, never done that before!

I'm gutted as was really getting into it, your programme has been a breath of fresh air as each run is different!
Chris.C is offline   Reply With Quote
Old 01-06-2012, 05:44 PM   #53
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
ALPHABET .. sit down stretch your leg out (shoes off) point toe out and then start drawing the alphabet in the air

A .. move your ankle toe pointing down start / then \ and swoosh across - to create A

then B .. work your way through the alphabet accordingly

ICE ankle each day and then take a 'panodol' type painkiller before bedtime

no walking .. hopefully everything all right by Monday

don't test the ankle in-between and don't try run

these things happen unfortunately

Cheers

TheEd
TheEd is offline   Reply With Quote
Old 27-08-2012, 07:29 AM   #54
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
Just wanted to say thank you for all your help, after having a break and then going on holiday, I thought I would start running again. My ankle surprisingly hurt, so I thought I would put my barefoot runners in the cupboard and bought some with more cushioning.

I tried to run, but it hurt and had no strength it in it. I was booked to do the Stockholm midnattsloppet", if I pulled out, the Mrs would too, so I wasnt going to let that happen, since it cost a fair bit. So loaded with Ibruafen, and heavy strapping, it hurt like hell and the swelling was still there. So I went for a check up, had it x ray'd and it turns out there was a "distal fibula fracture", which really shocked me as I never felt the ankle go over, etc.

Well at least I now know that how I strapped it was correct as it had healed straight, fortunately!

So, will stay away from the forests for at least 6 weeks

My tip and what I learnt, if you ankle is still giving problems after 4 weeks, get it checked out! even if you didnt feel it go over!
Chris.C is offline   Reply With Quote
Old 27-08-2012, 12:32 PM   #55
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
wow Chris .. that is quite radical .. here's hoping that your recovery goes well without too many problems

I didn't realise that you have been using 'barefoot' runners?

thanks for the update

ThHeEd
TheEd is offline   Reply With Quote
Old 28-08-2012, 04:03 PM   #56
Chris.C
Member
 
Chris.C's Avatar
 
Join Date: Apr 2012
Location: Vallentuna, Stockholm
Ive used them for the last 2 years, started with Nike 3.0 and then the last was the merrell road runners, which I love, my stride was excellent, but hey ho.

So eventhough I have strength and flexibility it just hurts a lot when running, mainly due to the callus built above the ankle bone, but Im doing physio at home and hopefully now I know it was a fracture, Ill stop running for at least 4 weeks and see how it goes. Weirdly I didnt know that when running, your ankles are taking up to three times your body weight!

As Arnie once said, or probably many more times, Ill be back!
Chris.C is offline   Reply With Quote
Old 28-08-2012, 04:53 PM   #57
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
your calf muscles are more or less your natural shock absorbers

if your calf muscles are being overloaded with weight bearing / shock absorption they stop supporting the ligaments of the ankle

which in turn leads to ankle problems

in the earlier posts we spoke of exercises to improve the ankle however at the time I did not know what type of 'tyres' (read shoes) you had on

keep this in mind with going forward

TheEd
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by jamieh
15-10-2017 12:46 PM
509 Replies, 182,100 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by AndrewL
14-10-2017 12:57 PM
13 Replies, 516 Views
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
14-10-2017 08:11 AM
145 Replies, 25,135 Views
Sub 20 and Sub 40 for 5k, 10k -...
22-09-2014 05:56 PM
by Jorge
Last post by TheEd
13-10-2017 09:15 AM
24 Replies, 12,845 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
13-10-2017 07:43 AM
141 Replies, 68,866 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
05-10-2017 08:00 PM
1,048 Replies, 316,267 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 29,053 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 26,874 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 26,873 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 10:18 PM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved