Tag Archives: Ankle Injury

Ankle Pain When Running : Cause & Treatment

If your ankle reels in pain when running you are likely suffering from a sprained or twisted ankle.

Causes of Ankle Injuries

Ankle injuries are caused by running on an even surface e.g. trails and also poor landing.

Treatment of Ankle Pain Injury

Though ankle pain injury is often associated with swelling of the surrounding tissues, there have been instances in which there is no swelling.

If the ankle injury is swollen and you can’t even walk comfortably there is need to seek medical attention. Ankle injury with no swelling may indicate that the ankle injury is not severe and a home treatment of rest and avoiding activities that may cause will work.

You may also try this ankle strengthening exercise.

Demonstration of Perfect Runner’s Foot Strike

The reason why scientist claim running barefoot is better that running on shoes is the foot strike.In bare foot running you land on the front of your feet while running on shoes you land on your heel.

The following images shows the foot strike difference in bare foot running and running in shoes.

Image courtesy of Havard University

The landing on heels is the cause of repetitive stress injuries such as ankle injury, calf injury and Achilles tendinitis.

If you have been looking for the best foot strike or good foot strike to help in your running technique /style just study the above image.

Ankle Sprain Exercise Video Demo : Ankle Strengthening Exercise

Recovery time of an ankle sprain injury depends on the amount of physical therapy you receive. Physical therapy and exercise helps to lessen the swelling and pain as well as strengthening up the muscles in your ankle.

The following you tube video demonstrates Ankle sprain exercise technique that you can incorporate as part of your physical therapy.

A Guide To Run Your First Marathon

Two years ago I registered for my first marathon and trained for three months. My finishing time for my first marathon was 3 hours 26 minutes. Actually my target was three hours, most experts think I was a little bit too ambitious but all the same I was satisfied with my time, after all many first time runners would happily take my time. At the moment my personal best is 3 hours 6 minutes set at 2007 Standard Chartered Nairobi Marathon.

Other first time runners have done better than me, at 2007  Philadelphia marathon, Army Capt. Michael Keilty, 30, of Plainview who was running  in memory of three fellow troops who died in Iraq crossed the finish line at the 3 hour mark, Incredible achievement at your first marathon and then there is the famous Lance Armstrong at 2006 New York marathon where he ran with splints to finish at a time of 2 hours 59 minutes.

How To Start Your Training: get inspired

If you are reading this post it means you have made the decision to run your first full marathon, congratulations! As I said in my post, five benefits of marathon running, Running is the best form of exercise. If you still need a spark to inspire you, read inspiring stories from runners like you. In training for my first marathon, some mornings I woke feeling zero desire to run but to keep myself inspired I read inspiring stories of fellow runners.

Start with a workout program

Before you start running you need to start on a work out program to build your lung capacity and leg muscles strength. When I started I did not have a work out program but with hindsight a work out program would have helped me avoid the numerous ankle and leg injuries I suffered.

Aerobic exercise

During a marathon your heart beat reaches to 140 beats per minute. Aerobic exercises will help your lungs and heart get used to rapid breathing of marathon running.

We live in an age where we suffer from information overload, some of the advice out there might not work for you, keep experimenting until you find what works for you. If you understand what happens to your body during a full marathon you will be better prepared.

How long should you train for your first marathon

The common wisdom is you should start your marathon training at least six months in advance. The earlier you start the better you need enough time to recover from the inevitable running injuries.

This is a new experience for you so remember to keep learning.

All the best in your running.  And remember to tell me how your first marathon goes?