Physio advise wanted before training for marathon!

[19Jess95]

I was wondering if there are any physiotherapists on here who could give me a few hints and tips about how to prevent a reoccurring injury whilst training for, and running, a marathon. Over the past year, I have torn ligaments in my left foot twice, resulting in a lot of time off my feet due to the pain and to allow them to heal. The second one happened not long after the first one healed. However, I have been doing a bit of incline walking to try and see if I can strengthen the ligaments back again, and it seems so far so good! 

I have recently decided that I want to train for a marathon. I know that marathon training can be incredibly testing as it is, and was looking for advice on what to do (or not to do) so I can avoid injury during training, or during the race itself. It is particularly important to me to get tips on how to avoid similar injuries to what I have had previously.

I have no issues hitting 9+ miles in a day through walking and speed walking to and from places, but have yet to try jogging or running due to the extra impact on my ankle, and don't want to start without a second opinion.

I have considered buying an ankle brace while training to see if that can combat some risk, but other than that I have no idea. 

Any tips would be greatly appreciated!! Thank you in advance!

[GershonSurge]

I don't believe in doctors. 🙂

My method for avoiding injuries is taking a rest day as soon as something starts to hurt even a little bit. I'll even cut short an exercise period if something starts to hurt. In general, chronic problems are caused by continuing to exercise with pain. 

[Bhuvana]

@19Jess95: First and foremost rule for long distance training: If you start feeling pain or any kind of uncomfortable nature, please do not continue to run through the pain. I am not a physio, but whenever I have issue, I do go to my physio. I am currently training for 3rd 1/2. I am in the similar kind of boat for the last year and a half. 

Also without examining no physio can say what exactly you are dealing with. May be there are some assumptions, but that's not the proper treatment. I thought I had plantar fasciitis, but my phsyio  confirmed that it was a different issue. So unless you go to them and get examined, you would not know.  

Good luck for your runs!

[19Jess95]

@GershonSurge Thank you! I'll make sure to heed your advice, especially with the rest days! 

[19Jess95]

@Bhuvana Thanks! It was the doctors I went to to find out what was causing the pain initially and it was their diagnosis. I did go to see a sports physiotherapist for a second opinion, and she confirmed it was a tear and to just stay off it until it had healed.

If I start having trouble, especially with low intensity training, I'll definitely take your advice to go see a physio to get it sorted. So thank you for that.

Good luck to you too for your half! 

[GershonSurge · Accepted solution]

@19Jess95,

I suggest reading this book. It's only $1.99 on Kindle. 

Anatomy for Runners: Unlocking Your Athletic Potential for Health, Speed, and Injury Prevention
by Jay Dicharry
Link: http://a.co/6mbuTV5

The key to preventing ankle injuries is strengthening,and more importantly, learning how to use the balance muscles. It's pretty much impossible to strengthen ligaments. In fact, they seldom heal to their former strength once torn. The book has some exercises you can use to learn how to use the balance muscles. Many of these are far away from the ankle.

Another thing you can do is walk on uneven surfaces such as grass or dirt trails. It doesn't need to be a lot of miles. Using a treadmill for training except occasionally is pretty much useless as it allows the balance muscles to atrophy.

Given that you've torn your ligament twice in a year, a marathon may not be a good idea right now. It's hard to give this advice as I know the marathon bug is often hard to get rid of. Rather than giving up the idea, I'd suggest working your way up in races and running them at your anticipated marathon pace. This will give valuable training and racing experience.

There are many ways to train for a marathon. I recommend the Jeff Galloway method.  For more information, you can buy the book here:

The Run-Walk-Run Method
by Jeff Galloway
Link: http://a.co/2UGRAJF