I have picked up an ankle strain just 10 weeks before I'm due to run a marathon. It's not too painful to walk on and can only feel it at running pace but would like to know if healing time will be quicker than normal on HCRV diet and would I be able to get back in time to run my marathon?
if you actually want it to heal - rest.
If you want apply compression to the area and raise it for an hour a day - perhaps also putting something cold on the area as you do it.
do this for a week or so, then take it easy with pace and distance when you start running agen - if you need more rest - take it. - unlucky.
Thanks James, do you mean get compression socks .... I got some ice and am putting icecubes wrapped in a tea towel on it for 20 mins every 2 hours or so.
I am now going to rest until I don't feel anything when running, I think I could go 2 weeks of rest before resuming training without it greatly affecting my marathon performance (am aiming for sub 3.15) ... I've done 14 weeks constant training until now, I paid £50 to enter the Manchester marathon so don't wanna miss it if I can help it.
I didn't but you could. I use compression socks for flying, not running!
you know the elastic tubes you get for sprained ankles/wrists - or they can be used as part of a cast when/if you break an arm? you can get them from boots for around £2/3.
My advice would be to only wear for an hour a day/at a time. I find that if I wear/raise longer than an hour it starts to become detrimental.
Give yourself good rest for a good couple of days/week, then start doing some walking, barefoot walking, toe curls, calf raises, squats, swimming freestyle, (you shouldn't really be using your feet when you swim anyway) maybe cycling. anything you'd enjoy without working the troubled area too hard. It has to be worked, just not too hard.
It can be a great lesson in patience as sometimes our/my instinct can be to just push on. also on a personal note when I can't run I quickly become lazy with other forms of exercise. which means too much rest can turn into doing nothing for myself. Its something I've learnt/learning to balance though trial and error....My error's have always come when I haven’t taken enough time to rest!
...better to have a week to two weeks dip with then a further week or two to bring you back up to wear you are now than have it causing you issues for your race and then potentially beyond
Ive had one for months and strained it back in November. I never really stopped running on it entirely though.
Swimming is an excellent alternative!! Just put a floatie between your thighs and keep your legs straight the whole time. Even when you flip turn you can keep your legs straight! Good Luck!
Thanks, was considering swimming for a week or two or even cycling.