Tag Archives: Recovery from sprained ankle

Week 15 of Training for the Toronto Waterfront Marathon

As of today the Toronto Waterfront Marathon is just over one week away. This week was a good week of training. After taking some time off to heal from my sprained ankle this was my first full week of training since I got back to running.

More than anything it felt great to be able to get back into a regular running routine this week as I started running home from work once again. With one run one to go tomorrow my mileage for the week currently sits at 50 km. Another run tomorrow will give me 60 km for the week which is about what I would normally do in my second last week of training before a marathon.

Another reason for optimism this week was the fact that I was able to pick-up the pace and get in two marathon paced runs, a 10 km effort Wednesday and a 14 km effort this afternoon.  At this point I am not sure what to expect on race day but it certainly feels good to know that I will be able to run when that scenario was still in doubt a couple of weeks go.

Since I have not covered the distance in three weeks my plan is to kick off week 16 with a 20 km run Sunday morning which will give me another good test of my ankle and hopefully provide me with another mental boost ahead of the marathon.

How did your training go this week?

On the Road to Recovery

A week has now passed since I sprained my ankle playing soccer. After a week of rest and a couple of physio appointments I am starting to make progress in my recovery. Hopefully this week will show more signs of improvement.

So far the swelling has gone down in my foot although some swelling remains in my ankle. I have also managed to stay disciplined by going through my list of physio exercises at least a couple of times per day.

Tomorrow I plan to bring an ice pack with me to work. Being able to ice my ankle a couple more times than I have been each day should help deal with the swelling I my ankle. Fortunately I have a job where I am at a desk for most of the day and can do this without affecting my work.

Tonight I also managed to get in my first cardio workout since the injury after getting the green light at physio this morning. Although it was just a short and easy bike ride it felt good to be moving again after a week of inactivity left me feeling restless. Since did no feel any pain I now planning to try and fit in bike rides tomorrow and Wednesday.

I still have a long way to go before I can get back to running but at now that I am back to doing some cardio it should not be too much of an adjustment once I get back to running.

Have you experienced long layoffs from running?

 

Week 12 of Training for the Toronto Waterfront Marathon

Week 12 was supposed to be one of my last weeks of heavy mileage. It started off as planned with my final 32 km run on Monday. Unfortunately the week quickly went downhill from there as a result of a sprained ankle which has definitely ended my participation in next weekend’s Army Run.
My status for the Toronto Marathon is currently up in the air. I started physio on my ankle this morning and the best case scenario is that I will recover in time to run, albeit with a revised goal in mind. However, recovery for the type of ankle sprain I have generally takes 4-6 weeks.  With the marathon exactly one month from today it is possible that I might not be ready to run in Toronto.
 At this point I don’t know I will be given the green light to run again although it sounds like I will be able to start cycling next week which will be a welcome change because I am already starting to get restless after four days of complete inactivity and rest.
Up until now I have been lucky to avoid injury since I started running six years ago. My only previous injury was an it band issue that was quickly resolved after a few physio sessions four years ago. I have trained for six other marathons and managed to avoid injury.
For now I am trying to stay positive. I am disappointed to be missing the Army Run next weekend but for now at least there is still hope that I will recover in time for Toronto and that is enough to keep me in a positive frame of mind.
How did your training go this week?