running injury- avid runners please help!

brittas

Hi ladies! So I haven't ran on a regular basis in over 3 years. After 2 babies and a long, long time off, I decided to take up running again. The first 2 weeks I took it easy with long walks and short jogs, nothing more than 3.5 miles total (with mostly walking). Last week I walked/jogged for 5 miles, and now it hurts to walk. My knees hurt when I try running, but worst of all, my ankles and bottoms of my feet just walking around my house, and especially going up and down stairs. I can't even walk barefoot. I am obviously taking time off, but I was wondering if this might be something that rest will be able to take care of, or if I need to see a doctor. 

I understand that you all may not be medical professionals, but I thought i'd reach out to the running mothers community to see if anyone has any advice for running injuries or has experienced something like this. I am dying to get back out running, but they way my feet are hurting it seems like it might not be anytime soon.

Thanks in advance for any input! 

kcs7

Im not an avid runner nowadays but I ran for years. My first thought is to make sure you have the right shoes for your feet. Id go to a runners store and get input perhaps? That and I always recommend stretching. Lots of quality stretching! And water. My hamstrings and calves always get ridiculous tight and would cause my kneecaps to go "off track". Went thru pt to learn about that for me.
But im sure some other runners out there will have more good advice for you. Best of luck! I cant wait to get cleared to run again soon!!!

zbeesma86

like PP said about shoes-when did you buy new running shoes? Do you use insoles?

Stretching- do you stretch after you run?

Running on pavement is hard on your entire body- every time I run on the street I get shin splints. Do you have access to a treadmill? gym?

blu-eyedwife

I agree that this sounds like a shoe problem for sure. 

For recovery right now, I would do a lot of rolling - foam roller, some kind of dowel (I use a french rolling pin), or even a tennis ball for your foot, ankles, and muscles around your knee.  And the quintessential RICE - rest, ice, compression, elevation (and advil to help with inflammation)

kcs7

blu-eyedwife said:

I agree that this sounds like a shoe problem for sure. 

For recovery right now, I would do a lot of rolling - foam roller, some kind of dowel (I use a french rolling pin), or even a tennis ball for your foot, ankles, and muscles around your knee.  And the quintessential RICE - rest, ice, compression, elevation (and advil to help with inflammation)

Yes! And the foam roller reminds me...after pt for my knees, foam rolling my it bands (ouch!!!!) Was a major thing I did that helped big time too. Should be able to google it bands if unsure how to work them tennis ball massage works on them too.

Luv2Run1st

Shoes are a good start but there may be some muscle imbalances present. A physical therapist can determine what specific strengthening and flexibility is needed to keep stress off your joints so you can progress your jogging program pain free. Many insurance plans don't require a prescription to see one.