General Fitness & Nutrition: Running Injury - Need Advice

I'm training for a half-marathon that is in three weeks.  This past week my left ankle had been aching a little bit during my runs. But it wasn't painful. I didn't want to stop running, because I am so close to achieving my goal. Today I needed to do a 10 mile run. My ankle felt fine until mile 8. But I was determined to reach my goal. I was able to run the 10 miles with only a little discomfort. When I got home, I noticed that my ankle was swollen. I realize that I should rest it a few days, but any advice on how to get the swelling down? Also, how do I know when it is rested enough to resume my training?

You should rest for at most 2 days (48 hours). Additionally ice and elevation helps. Be sure to place something like a towel or cloth between your skin and the ice. An ace bandage worn over the course of a couple of days will help as well. Once the swelling has gone down, you can alternate between baths of warm and cold water to accelerate your body's healing process. I'm not a big fan of medications but an anti-imflammatory such as motrin will also help with the swelling. I personally use Herbalife products to aid in recovery and prevention.

If the swelling is still there after a couple of days or if you heard a pop or any noise that would indicate a break or tear in any tissue, I suggest seeing a physician as it may be more serious then just the swelling. Further damaging your ankle is not worth it. There will be many more marathons to run. I am not discrediting your hard work, I commend you for it. You do need to take care of yourself first. Personally, I would see a doctor either way just to rule out any idea of a serious injury.

In the futrue, keep in mind that your body works as one, so make sure you get a really good stretch before and after any type of exercise. Holding each stretch for 30 seconds increases flexibility.

 Ok, I'm sure I gave you more then you needed. I want to point out that I am not a doctor, and cannot diagnose your injury. I gave suggestions so you can make a more informed decision as to what step you should take next. I am a certified sports nutritionist but I am also speaking from experience. Hope you get well soon and that it's not too serious. Good luck on your run...

I injured my ankle while at work stepping down from a ladder. My ankle doesn't hurt, it just feels tight. I have been stretching before and after a run. The biggest help I have found is a good pair of shoes. Maybe your new shoes feel better. Maybe the old shoes feel even better. Run the most comfortable shoes you have. Also, pay attention to your body. It is easier to watch the birds, the clouds or other runners. Right, now run to feel good.

If you know of any Monmouth County runners/walkers who are seeking to improve performance and safety, please visit http://asknathaniel.blogspot.com

We offer "chi-style" training for runners, walkers, and athletes each Monday at The Yoga Studio in Fair Haven NJ.