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This makes me feel old. I remember when Freddos were 10p! (Also leaves never fell off trees, summers were hot and sunny and dog poo was white)

Hi guys. I had a bit of a frustrating injury last week and would appreciate some advice on returning to training.

I stepped on a black bin bag (it was dark!) when running and landed a bit off balance with my right ankle slightly outwards. The landing was awkward but I felt absolutely no discomfort so carried on. I did consider stopping but was at the furthest possible point away from home in the run. The next morning it started to feel tender up the outside of my lower leg. I did RICE. Through Dr Google I've figured out the site of the pain was around the peroneal muscle area. I've now had almost a week off running and have been walking freely in the past two or three days. 

Do you have any advice on returning to my marathon training programme? Some very short runs to gauge it perhaps? Should I be doing any stretch band, standing on one leg etc strengthening? Thanks.

Have you tried pursuing the sensory route? There are some charities such as NDCS, Sense and Action on Hearing Loss that may be able to help you generally with advice on developing communication when someone has sensory loss of some sort. And they may be able to help with getting things moving on the care and support side of things also.

Hi everyone. I wanted to ask your advice, if I may.

A couple of days after doing a half marathon about ten days ago I had a new injury/ache on the outside of my ankle and bottom outside edge of my foot (anatomical descriptions not my strong point I'm afraid). It was 'twingey' and mainly a discomfort/mild pain I felt when pushing off from the ground while walking. It went away quickly with rest. I went to see a sports physio and they examined me to rule out ligament/tendon damage, stress fracture, plantar fasciitis etc. Physio recommended avoiding running but keeping mobile and said it would settle down.

Anyway, it has settled a little bit but it's still there and it's starting to get sore with rest - especially in the morning or if I sit down for too long. It's fluctuating at the moment and reminds me a lot of an achilles problem I had last year.

What I wanted to ask was if you had any suggestions for promoting recovery please. I've heard what the physio has said but I'm just a little concerned that total rest might be worse. And obviously I'm itching to get running again!

With my achilles I found massaging, step exercises, stretch band work and keeping running within limits helped. It seemed to get worse when I rested from running. Does anyone have any experience with similar things?

I also wondered if you thought it was worth getting my running gait checked out somehow. (How would I even do that? I'm not sure.) The physio confirmed the arch in the injured foot is slightly lower and I've always felt like it's a 'weaker leg' for me. On a recommendation from the same physio practice a few months ago I put in some more supportive insoles. Could that be connected to my new injury? Am I just transferring the discomfort I had in my achilles to a different part?

So many questions! I'd appreciate any thoughts or pointers you all have. Thanks!

Hello. I've just finished one race (a half) and going to be doing a full marathon next year in late spring. Obviously I'm going to have a good week's rest but I'm unsure about what to do after that. I'm going to be using a Runnersworld training programme (natch) but that wouldn't start for a month or two.

Do you have any suggestions please about what to do between training programmes to keep things ticking over without doing too much?