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What not to do - Marathon training part 2

Running Rancho can be dangerous, especially if you're clumsy. Running on uneven ground is supposed to help your ankle strength, that is unless you decide to roll you ankle underneath you as you put all your weight on it. Item 1 shows the bruising along the lateral right foot. Obviously some tearing in the tissue. Item 2 shows the swelling difference between the right and left feet.
Of course this had to happen 6 weeks out from the Big Sur marathon, with 2 long runs still on the schedule. Luckily the damage seems to be survivable. With light ankle exercises, stretching and walking, I was able to put my full weight on the foot after 2 days. I don't have full range of motion yet, but running seems emminently feasible. The focus has been on rehabilitation. I didn't use ice, ibuprofen was enough to keep the pain in check for the first 3 days. Physical therapy right away is the key!
These abrasions resulted from a headlong fall after clipping my toe in a downhill run at speed. You can't see it here but there was also a light contusion along the head of the Vastus medialis. Considering the speed I was going I got off pretty light, nothing broken and no damage to my hands or head despite getting a mouthful of dirt while skidding to a stop.

posted by Patrick el Coyote @ 10:44 AM