So hubby and I are on this get in shape trip for a trip where we will have to be on a beach in the proper attire - read I have to be in a bathing suit in 6 weeks!
Hubby went out and bought a treadmill and though I despise running I decided to try. I'm actually enjoying it, go figure. I've been doing fine running/walking 20 minutes every other day until two nights ago. I've added more running and all of a sudden my ankles hurt. They hurt so bad that the next morning they were swollen and I could barely walk because of the pain. Some background I sprained both ankles when I was 20 jumping over a fence - long story - but haven't had any problems since.
So runners, is this normal for my old aches and pains to reappear now that I'm *gasp* exercising? I've done zumba and yoga in the recent past with no issues. Tonight is another run night but I'm scared to have that kind of pain again!
Thanks!
Thanks everyone!
Unfortunately I can't take anything (I'm allergic to Advil, ugh, and I'm still BFing) for the pain. I LOVE salty things and am trying to cut it out of my diet so that might be one of the factors. Luckily I only have 10 more lbs to be happy but I am already in the "healthy" BMI range.
I'll look into the shoes, the ones that I have are just something that I picked up at Wal~Mart because I needed a pair of running type shoes. Guessing a good pair will go a long way if I'm going to keep up with this running thing. :-)
Thanks Ladies!
All of the previous posts have great suggestions. One thing to consider is how much extra running you just added. A good rule of thumb for running is only increase your total weekly mileage by 10%. So, if you were walking/running 10 miles a week, only add one more mile. If you added too much more, you're at risk for injury. This, in addition to all of the other suggestions such as shoes and treadmill are probably to blame.
Are you taking OsteoBioflex to lubricate your joints? that really helps with the pain but will take a couple days of taking it for it to work.
Sounds like you need better support in your shoes. Go get fitted for proper running shoes..You will see a huge improvement. Make sure you are doing your stretches too.
stop running on the treadmill! you don't want to exacerbate an old injury or create a new one. you probably need to slow down, change up your workout and go invest in some really good shoes. you probably pushed yourself harder than you should. your cardio-vascular system is beefing up, but your muscles haven't kept pace and you need them to protect joints and tendons.
that much swelling and pain is a big red flag. do some brisk walking and yoga for a few weeks, then go back to jogging, and add brief intervals of running.
khairete
S.
If your ankles were so swollen you could barely walk from your last run I don't think you should run today! That is not normal - the swollen part. Aches and soreness you can get from using muscles you have not used in a while but swelling? no. you should see your dr.! Which is always recommended before starting an exercise program. Also, I don't know how long ago you sprained your ankles but if it was a year that should have no effect on you ankle health today unless you repeatedly had sprains.. Lastly if you feel you must do something walk on treadmill at incline that will burn calories =)
I would not run until the swelling goes away. If you don't have any problem taking Advil, I would take some. You might want to use some ice on them also. If this doesn't help, or it does help, but the swelling comes back again after running again, I would see a doctor.
And yes, you want to be sure you have the right shoes for you. A good running store should have people who can look at your stride and make sure your shoes are giving you the support you need.
You should see your doctor about the swelling and pain in your joints. Something is wrong. It could be as simple as taking an NSAID for the injury or something more complicated.
I know you just bought the treadmill but your body might need exercise that is lower weight-bearing, especially if you're trying to lose weight. The elliptical, bike, or swimming are all low or no-impact cardio activities that get the heart rate going without putting stress or strain on your joints.
Cut back on the running for a bit and go back to the walk/jog format you were previously doing (or even less jogging if you're experiencing a lot of pain). You can also just simply walk but raise the incline on the treadmill gradually - just don't hang on to the treadmill or hold on to the rails because doing so negates all the hard work you're trying to accomplish. Lower your center of gravity and pump your arms as if you were hiking up a steep incline. Trust me - it'll be a great workout without putting a lot of stress on your ankles like running does.
The other posts are right: check your shoes. Your feet need a different sort of support for running than they do for yoga. Even Zumba is different than running, although they're both strenuous.
You've already called your doctor's office, right? You've added some exercise to your routine, and then you've added some more. It's not unusual that your body should react. But the swelling and extreme pain concern me.
If you need to get on the treadmill before you see your doctor, walk on it. That will burn calories. You won't be sabotaging your plan.
I believe you need to get properly fitted for shoes and when you do they will evaluate your step (do you turn in, out, etc when you run). they can sometimes offer additional support for that in the form of braces and shoe insets.
I have also found that when I am carying more weight on my frame than needed, my body responds by swelling and aches in joints.
While I am sure you are, be sure you are on a really good, calorie appropriate, eating plan.
Give the ankles a rest by walking only at about a 3 incline (no reason to break your good exercise habit), elevate ankles and take some advil.
Great job and keep up the good work!!
The treadmill might be to blame. You may not be able to get a good gait on the treadmill. I can not. I can run and run on the track with no issue. This past fall when the weather turned I moved inside to the treadmill (for the first time). I managed to injure my hip and have been recovering ever since (It has been MONTHS). So I would advise you that if you want to run, try doing it on a track to see if you experience the same problem especially since you've done other exercising without a problem.
