R Foot, Ankle Sprain
2016-04-01 – 2016-05-08
Grade: 3
Sprained ankle whilst scrambling down a stony bank walking off a crag where we rock climbing in Morocco. Guess I stepped and twisted on a rock that moved.
My right foot twisted under and inwards, but after initial pain / swelling went down (1 week) the main issue was posterior tibial tendon that goes around under inside of the ankle bone, which maybe got pinched when I sprained. Recovery:
-- 1 week: road biking and swimming
-- 2 weeks: control hanging at Mulgrave, slightly ill advised, and some pain, but not much choice
-- 3 weeks: first sensible 10 min jog on road round the block, then building it up
-- 5 weeks: 90 min orienteering at Affric, taking it easy in rough terrain, but only some soreness, and fine next day.
Hopefully still on for marathon plans, just missed out on a month of good training (and a couple of weeks ill before that).