Ankle Issue

[Fellwar]

So I have recently set my focus on getting back into shape and already seem to have hurt myself.

I tried to start off slow just walking/stretching/medicine ball work.

I am having some pretty bad ankle pains on the outside ankle and running behind the ankle bone. It hurts in the ankle, and shoots up a little bit up the outside of the calf.

I have an anterior shin splints in the past so I do try to get in some good quick stretching to prevent them from recurring. But this is the first time I have felt pain in this area.

I did some quick stretching, and walked 4 miles. I am having trouble figuring out if I am hurt or injured. When I am sitting down in can completely rotate my foot and it seems fine. But when I put weight on it I get sharp shooting pains. It does not feel tight and there is no popping when I move my foot around.

So I don't know if I need to put cold or heat on it. Should I get a brace? Should I ignore it and keep exercising or am I supposed to stay off it a while? I am still able to walk and do everything normally, it just hurts a lot.

Any suggestions would be appreciated.

[UConnJulie]

Umm ... what are you doing for workouts?

When you say quick stretching, what stretches and for how long are you holding them?

[Fellwar]

I was just getting back into the swing of things so I have just been walking, lifting using some dumbbells, and going through some medicine ball exercises.

My ankle began hurting during a walk I was taking on Saturday. Around mile 3 of a 4 mile walk it began to hurt. I kept hear my drill sergeant in the back of my mind "thats the weakness coming out of you private". So I was pretty much ignoring it.

I mean it just kinda started hurting out of the blue, I wasn't jogging or anything, just walking. But the pain has gotten worse, I went ahead and scheduled a dr. visit but its not until Wednesday. It is hurting under and behind the lateral malleolus.

I am just getting back into the exercise swing of things and really hoping that this isn't going to delay me long. Last thing I need is another excuse.

[Fellwar]

Sorry forgot about the question about stretching. It is just a walk so I don't do a real routine. I just wanted to warm up a bit. So like 1-2 sets of quad/hamstring/calves held for 20 seconds.

[UConnJulie]

Since you have an appointment scheduled for two days from now, let's see what a person who will evaluate you in person says about it.

[Fellwar]

The diagnosis was most profound.

"take some ibuprofen and stay off it for a couple weeks"


Good news is the pain is definitely going down, so just a short delay.

[UConnJulie]

Could be a number of things ... try some trigger point massage in your calves and stretching your calves too. And avoid doing the things that make it hurt.