Running with Pronated ankle

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susan_1981
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Running with Pronated ankle

Post by susan_1981 » Tue Feb 16, 2016 3:14 pm

Just wondered how important special trainers are if you run with your ankles rolling in slightly? I went to a sports shop the other day and they watched me run on the running machine and I could see that they do roll out slightly. He suggested some extra supportive insoles - but these were £45!!! - and some running trainers with extra support and these were £75 (and that was the sale price!).

So anyway, I really did my ankle in recently from running. It swelled up pretty bad - have had an xray on it, just waiting for results. I haven't run for about 10 days now and am desperate to get back to it but I was just wondering is it worth me spending that much money on insoles/trainers?

I'm not sure if my injury was from running so much so soon (I've never really ran up until a few weeks back and by day 3 I ran nearly 8 miles, and within 2 weeks, I'd ran a total of about 45 miles - on tarmac) or if it was from running on such a hard surface?

If you have a pronated ankle, is it vital to get the extra support?

fat-to-fit
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Re: Running with Pronated ankle

Post by fat-to-fit » Tue Feb 16, 2016 4:12 pm

I don't know about pronated ankles or if you need insoles but if i were you I would just let your ankle heal and make sure your x-ray comes back clear and if you don't want to invest in insoles, etc just yet, maybe just start on softer pavement and go slower.. see what happens. if it comes back you know that probably wasn't it and maybe it was the pronated ankles and that modifications to what shoes your wearing, or form or adding insoles might be a solution. :)

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Boss Man
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Re: Running with Pronated ankle

Post by Boss Man » Tue Feb 16, 2016 6:09 pm

The extra support might be useful, but I can't say you must have them, but certainly you sound like you did too much too soon, to be running 8 miles in 3 days and 45 miles in 2 weeks.

So I'd use NSAIDS and ice your ankle 15 minutes 3-4 times a day and see if those things help, as well as keep resting it for now.

At the very least though you might be okay for some gentle walking even for just 1/2 a mile a day, but the volume of running coupled with the hard surface definitely sound things that could be precursors to your ankle problem indeed.

susan_1981
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Re: Running with Pronated ankle

Post by susan_1981 » Wed Feb 17, 2016 3:18 pm

Thank you. I got my xray results back today and it was all clear so perhaps just a sprain. I really don't want to have to stop running again because of an injury but then I don't want to spend over £100 if it's not absolutely necessary so I think for now the plan is, wait for ankle to heal properly (the swelling has massively gone down since yesterday, no longer looks like a cricket ball tucked inside my ankle, more like a ping pong ball :lol: ) then take it easy. Just maybe a few miles each run to gradually increase. If the problem comes back, then I'll invest in some insoles and more supportive trainers. If that doesn't work, well then I guess I'm screwed and need to find another exercise that I enjoy!

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Re: Running with Pronated ankle

Post by fat-to-fit » Wed Feb 17, 2016 3:23 pm

I would take it slow and maybe do a like a training program for a 5k or 10k or something online? You increased it really quickly. you must be in pretty good shape and have good endurance to increase it so quickly though!

running shoes are expensive you can't get past that. :)

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Re: Running with Pronated ankle

Post by fat-to-fit » Wed Feb 17, 2016 3:44 pm

i forgot to ask you what shoes are you running in now? Have they been worn a lot or are they built for running?

susan_1981
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Re: Running with Pronated ankle

Post by susan_1981 » Thu Feb 18, 2016 9:02 am

The trainers I have are by Karrimor http://www.sweatshop.com/karrimor-duma- ... e=21714303" target="_blank

They are actually kids trainers (I have small feet) but didn't realise at the time of buying. They were only cheap as I didn't want to spend lots in case I went running once and hated it. They do feel really comfortable on though, and I don't feel any hard impact on my feet but maybe I do need to invest in something better?

I have no idea how I've managed to run so far so quick! I've certainly never considered myself a fit person - didn't do any exercise up until this - so I've just wondered if it's something that I'm naturally good at (even if my ankles don't quite agree :lol: )

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Re: Running with Pronated ankle

Post by fat-to-fit » Thu Feb 18, 2016 9:33 am

Mo is a pt and a current runner and she might have a good suggestion. I've ran marathons and at one point ran 12 miles a day most of the time with no injuries at all. Now I'm older and I've gained weight and i can barely walk without a foot injury it seems. :)

I've found with injuries and running and the right foot gear unfortunately it a lot of times is trial and error. I do think you started out too fast and too hard of a surface.. So i guess maybe let your ankle heal and use those shoes if they seem supportive, go a lot slower and see where you are at. There is a certain mileage they can have on them when they recommend you have to get new shoes but i can't remember off hand what it is.
susan_1981 wrote: so I've just wondered if it's something that I'm naturally good at (even if my ankles don't quite agree :lol: )

I think you might be a natural.. :)

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Re: Running with Pronated ankle

Post by susan_1981 » Thu Feb 18, 2016 3:54 pm

It's really, really frustrating me now. I don't really know what to do because I felt like the swelling was going down but now it's back up again. I was trying to rest as much as possible. I only work on Thursdays and Fridays. I have a Fitbit watch and on an average day while I've been trying to rest, I can keep my steps down to around 8-9k. I have two young children so I can't get too much rest chasing after them - plus I like to get out with them otherwise they get a bit bored - but when I go to work, my ankles seem to swell up again, like this evening! On an average work day, I've generally done 5k steps by the time I get in because of the walk to the station and then the additional walk when I get off. By the end of the day, I will have done probably about 15k steps but there's not much I can do about this. Getting a cab at each end (so from home to station, station to work, work to station, station to home), is an extravagance I can't afford. I really struggled on the walk home this evening as well. I'm not overweight at all so it's not like I'm carrying a lot of weight round with me. I'm 5ft 2 and weigh about 8 stone.

I have a physio appointment on Wednesday (for my back - my ankles weren't a problem then) so I'm going to see if she has any help for me. I just want to be able to run again and yesterday, I really thought I was getting there but today I feel like I'm back at square 1.

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Re: Running with Pronated ankle

Post by Boss Man » Thu Feb 18, 2016 7:01 pm

Yes, you're a Brit like me Susan :). For those who are unsure, 8 Stone is 112lbs in American money :tongue:.

The orthotics might be an option, but taking NSAIDS and icing, could also be something to consider as mentioned before.

The swollen ankle to me suggests either inflammation or a buildup of fluid, like you get with blisters, where the subcutaneous skin layers under the foot separate in a certain place until the space fills with fluid. I've perforated a blister or two in my time and forced most of the fluid out and that's not cool, but last time I had one of those I could feel it underfoot and it was bugging me :x.

However these are just theories not potential answers. You should see the specialist and see what it is.

I had an issue a couple of years ago with one of my feet, where it was slightly discomforting and looked smooth and slightly inflated, but antibiotics sorted it. I also had another issue further back in the past where one of my fingers looked a bit thicker and like a pink sausage :tongue:, but again Antibiotics sorted that.

I say these things as you may have a situation that is not as problematic as you may think, so try not to worry too much until you know what is, as that won't be productive for you and try to keep your life as normal as possible, so don't let it affect your eating habits and your sleep at all if you can, because the more you can stop these things affecting your happiness, the better, for now, your life will be.

GOOD LUCK and keep us posted how things progress okay, as we always like to hear about peoples small and big successes, as we learn something and it gives and other reference points for the future, when other people may have similar circumstances to an individual with an issue or two :).

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Re: Running with Pronated ankle

Post by fat-to-fit » Fri Feb 19, 2016 9:05 am

Ice and NSAIDS have helped me the most with inflammation like boss says. Because you walk so much it will heal probably slower. I have the same issues with my feet. i think they are getting better the next day they feel worse again. They are healing but it takes time. Patience my dear. :wink:

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