Tired legs durning running after ankle injury

[netballer]

About six months ago. I badly rolled my right ankle which put me out of netball for the whole season. :( Only a month ago I was aloud to start running again, but I have hit a wall. I have been running for up to 3 times a week around 15 - 30 minutes a time, but my legs get really tired and they barely run. At most I can run is 5 minutes before the tried and I can't keep running.

Is there anyway that I can get my legs used to running again and not get so tried

[deegee]

assuming your fit to resume pre-injury level activities... i reckon persistence! maybe vary what you do... do some bike riding... leg weights could be a good idea... im assuming you're female.. but skipping i find is a great way to build fitness. However some women might not like to skip (for obvious reasons)

P.S a month isnt really that long to build up fitness...

[netballer]

I was quite fit before the injury. I swim and bike to build fitness it just doesn't seem to be working

Yes I am female Thanks for that

[Unregistered]

hi there,
as a fellow netballer i am interested as to what kind of things you went through to help your ankle heal.
I have been out now for 7 months and my ankle seems to be getting worse they say i have micro fractures (bone bruising) and that i have sprained my tibia fibular does anyone have any experience at healing times?although i didnt do it any favours by re-spraining it about 1 month agoso my healing time may have increased,although it wasnt a major sprain.
i have done physio and aquatic exercise,as well as strengthening exercises...
i am currently seeing a osteophath and on the first visted had some feeling in my ankle for the first time in ages...but it was short lived.my ankle still swells up badly and it is very hard to walk.My doctor tells me to go on crutches but i wonder how he thinks i can stay on them for so long and as i have a 2 year old it is basically impossible..the only thing i can do is rest as much as i possibly can.
i am really feeling for you cause you seem to be the sportswoman just like me its driving me nuts so i wish you all the best.i seem to agree with the previous post.I think you are expecting a little too much too soon..

anything that would help speed up the healing process would be good or anyone who has input ?

[Unregistered]

I partially ruptured medial and lateral ligaments in my ankle two years ago, requiring casting initially for two weeks then non-weight bearing in a brace for about four weeks. At the end of that I found the ankle so weak and with such retricted range of motion that I was at my wits end trying to get back to sport. Physio and stetching helped minimally, but the pain was still causing considerable problems for me. After 12 weeks i was still seemed to be getting no-where.

A friend referred me to a remedial masuer who in my first appointment caused a great deal of pain! He suggested that the long period of imobilisation had resulted in considerable scar tissue which was restricting r-o-m. His answer to this was to break it up ... with his fingers!

When I got off the table after that first treatment I had about 50% more movement in the ankle than half an hour earlier. He insisted on a regime of stretches and wobble board activities to maintain the r-o-m and increase strenght. Over then next six weeks we managed to get the ankle to almost pre-injury r-o-m and my confidence in it's strength to about 80%.

While it may not be the answer for everyone, I found this rather brutal form of manual manipulation almost a miracle cure and couldn't recommend it hightly enough.

[Unregistered]

Hi there. as a keen runner and netballer i have to tie this in with an old back injury which is agrevated by running and netball so to keep myself as running fit as i possibly can without overdoing it i use cycling and a couple of shorter runs a week to keep up cardio fitness , but i also do 2-3 sessions a week at the gym just focusing on muscles that are used in running (i also hog the cross trainer while i'm there). this has helped so much even to the point where my running times have improved quite a lot with limited actual running training. the exercises that i do involve wobble boards and free weights so you can do them at home if you wish.

so apart from giving it time to build up your running fitness again try to find some exercises that strengthen you running muscles to tie in with your training and hopefully you'll be away laughing.