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Running and Ankle Pain



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ENR987
Posts: 2
10/16/13 8:59 P

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Dogs wear out much faster when you combine physical and mental exercise. If you need to cut back on the running but still wear the puppy out, maybe try running for a bit, then stopping and asking her to do some sits/downs/stands/any other tricks she knows (vary the order so you keep her guessing, use lots of treats, and don't be surprised if she's too excited to focus long at first), and repeat. Not only will asking her to focus on you and think about what you want her to do help wear her out, it will also get her in the practice of listening to you in exciting, high-energy situations, which is very helpful training for emergencies.



MOTIVATED@LAST
MOTIVATED@LAST's Photo Posts: 13,640
10/16/13 3:09 A

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It sounds like the issue is caused by additional impact cuased by the harder surface.

Wrapping your ankles is not going to address this issue.

Changing your running form to aim at a mid or forefoot strike rather than heel strike is probably the best long term solution, but changing your form is a slow process.

M@L

The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.


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ARCHIMEDESII
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10/15/13 11:32 A



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RAECOHEN87,

You may want to take care of that plantar fasciitis before you start running. Running is really hard on a person's body. so, if you already have an injury and start running, you risk making that injury worse than it already is.

I've had PF in past. It took me months of not running to get my feet to heal. You may want to consider other activities that are less high impact. Have you thought about cycling ? riding a bike is wonderful cardiovascular exercise. Swimming is too. Many injured runners start swimming when they can't run because of an injury. You don't have to run to be fit and lose weight. When it comes to weight loss, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit and healthy.

For now, instead of running, why not walk or ride a bike ? give your feet time to heal before you decide to run. If you do want to start running, then consider a couch to 5K program. A C25K assumes no prior running experience and will literally take you from your couch to a 5K road race.

Also, if you do decide to run with the PF, which I don't recommend, then you really need to be fitted for a GOOD pair of running shoes. Wearing ill fitting running shoes will also cause futher injury. So, if you're going to run, make sure you're wearing a proper pair of running shoes fitted by a reputable running or sports store.


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How about walking a 5K instead of running ? It would be a lot less wear and tear on your feet.




RAECOHEN87
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10/15/13 11:06 A

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I have been trying to incorporate some running into my exercise routine. I have plantar fasciitis (pain in the heal due to a bone spur) and it seems to feel better when I run (on the treadmill). Any suggestions?

Also, I wanted to find out if you had a "running schedule" I could follow to ease myself into it and not do too much at once.

Thanks!



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GECKO722
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10/15/13 10:26 A

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Thanks Coach Jen.

I'll switch to walking for the time being. I don't want to create any injuries from my change in routine. There is a dog park that opened near me fairly recently. She's a rescue that reacts protectively around other dogs, but maybe there wont be too many people there early in the morning. I'll give it a shot.



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SPARK_COACH_JEN
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10/15/13 6:54 A

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Hi Gecko

Usually when you change running surfaces like you've done, it takes time for your body to adjust and you need to do it slowly. I don't think wrapping your ankles is going to help, but rather you need a slow progression to help avoid pain and injury. I know this isn't the answer you wanted to hear, but I think you probably need to back off on the mileage.

Would walking be an option? Are there any dog parks in the area where your dog could expend some energy?

Coach Jen

"You may have a fresh start any moment you choose, for this thing that we call "failure" is not the falling down but the staying down." Mary Pickford


GECKO722
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10/14/13 6:05 P

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I'm looking for some advice on ankle pain, I've never had a problem with it before. I have recently changed up my running routine, I normally run on the C&O canal, dirt and flat, but due to the current government shutdown the canal is closed and I would prefer not to get a $300 ticket like some of the runners I know who have chosen to disregard the signs. I'm now running on a hilly stone road instead. The shoes I'm running in are very good, and specifically geared towards trail running.

Not running is really a last resort. I am the proud mother of a 7 month old Border Collie mix and God help us both if she isn't properly exercised each day. Unfortunately, she didn't get the memo that we can't run on the canal due to the shutdown and continues to have limitless supplies of energy. She and I do play frisbee for about an hour in the evening, but it's too dark to play in the mornings before work.

Running on my road is also not really an option. It's an older country road that doesn't have a shoulder and people like to go about 30 mph over the speed limit.

Do I try wrapping my ankles? Is there something else I can try to do to take the stress off of them? Or do I really need to back off running for a bit?



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