Re-starting working out and pain in ankle

[navywifey]

Hi all,

I've recently gained a lot of weight adding onto the weight I already had to lose. Probably over the past year. Total I need to lose about 80 lbs. (Ugh- I hated typing that).

I've really decided I'm going to do it and I started eating healthy and watching how much I eat. Before I gained the weight I was working out regularly and while Cathe's tapes were not a breeze to get through by any means, I was able to get through.

Now I'm back to feeling winded after the warm upx( . I know that takes time to build up again and I can push myself but I am now experiencing shooting ankle pain (along the side) when I work out. It's not the shoes b/c I bought brand new shoes. It's probably the weight, but what can I do? I need to workout to lose the weight. I've noticed as I've gotten older I cannot lose weight on diet alone. I want to work up to 4-5x week again but can't seem to do more than 15 minutes tops and usually at a low intensity. And I'm lucky to be able to workout the next day b/c the pain would start immediately again. I don't feel like I'm getting anything accomplished and I'll never lose the weight.

I usually do a step tape, right now I'm on the lower impact tapes, not doing any jumping. I tried to jog with my DH but that makes me hurt even more. As much as I love step it can't be my only type of workout.

Any advice appreciated!

 

[Imafitnessfreak]

First, you mentioned "I cannot lose the weight on diet alone". Never try to lose weight via diet alone. Our bodies need physical activity and as we get older, strength training becomes increasingly important for womem.

Now, to your ankle! I would avoid any high impact activity and I would ice it 3-4 times a day. If you can tolerate a bucket of ice water for 15-20 minutes...GREAT! Allow a few days rest and icing and see how it feels. Do you have Low Max or acces to any other low impact activity? An elliptical?

I really hope a few days rest does it for you! Believe me, I know it is no fun being out of the game!

 

[SRP]

I'll tell you what everyone has told me. Don't work out if it makes you hurt. You need to find the cause of your pain and get it fixed. It sounds to me like it's pretty intense! It could be anything from a pulled ligament to a stress fracture - I don't know that much about the foot. Please, please be careful.

I am finally recovering from a bruised foot from too much high impact. It's taken about a week, just for a dumb bruise. I tell you this so you'll know that recovery does take time. A few pounds of immediate weight loss is NOT worth permanently damaging your foot.

 

[Imafitnessfreak]

Agreed. NEVER push through pain. Enjoy a good burn but if you feel pain, you are doing more harm than good.

I am currently on the tail end of recovering from a stress fracture down by my ankle. It has been 6 weeks since I have been allowed to do any impact activity and it has been made quite clear that if I do not allow it to heal, I could do enough damage to never run again. Imagine what the weight gain would be like THEN! So not worth it.

Rest it, ice it, elevate it, if it doesn't get better in a few days (say, end of this week), I'd go get an X-Ray and an MRI to see exactly what the deal is.

 

[navywifey]

I definitely know the difference between the good and the bad pains and this is more of a bad pain. It doesn't hurt at all unless I'm working out. In the past I've dealt with shin splints and it took about a month to recover and never had a problem since. I don't think it's so much a workout injury as being unconditioned and overweight.

But I do have an appt with my PCP next week and I will inquire about an evaluation just to make sure. I will definitely start icing it.

I have Low Max and the 2 other "beginner" workouts which I have been using almost exclusively in addition to walking the dogs.