Oops I did it again (Final Update)

Initial Challenge; Update 1 (three weeks); Update 2 (seven weeks); Final Update (fifteen weeks)

It has been 15 weeks since I started to actively work on healing my ankle issue. Maybe I could have just waited and it would have sorted itself out, but I think some of the protocols I adopted helped, so it is worth recording the final status.

I stopped wearing the night-time ankle splint six weeks ago and have no problems with morning stiffness or pain. The swelling in the middle of the tendon has gone down, although there is still some sensitivity if I prod at it – I avoid doing that 🙂

I stopped running the last few weeks, not because of my ankle, but the the alternating heat waves and thunderstorms that have been pounding central Europe. I don’t run when it is over 30C and with the household already rising at 5:30, getting up early to run in the morning does not appeal. That said, with the vacation period upon us, I have been walking more than normal clocking an average of 15.6K steps per day over the last 4 weeks. When I have run, there have been no problems. I can go faster and longer although I still use the Achilles Running Socks.

The only problem I still have is that my right ankle tends to get stiff if I sit at my desk for a couple of hours. I expect that will improve over time, but really I should move around more anyhow, so I consider this case closed. Book ’em Danno!

In terms of protocol compliance:

Inflammation: I continue to eat clean-ish, low carb and gluten-free but not strictly Paleo. I still drink ginger tea most mornings – as much for the kick as for any anti-inflammatory benefits.

Mobility Routine: If I had really done it, I expect it would have helped, but…

Achilles Running Socks: I never did try doing a run with ordinary socks, so I can say that I do not get ankle pain when I use the Achilles socks, but I can no longer attribute that explicitly to the socks. That said, I have them now, so why would I test not using them until I really have to?

Slant Board 3×10 mins: I enjoy using this when I am using my standing desk. I still only use the 20° angle, which is probably enough.

Ankle Splint at night: I stopped using the ankle splint after writing update 2. I no longer need it, and the knee pain cleared up when I stopped using the split,

In summary then, the measures that I believe were effective and necessary are the ankle splint, the running socks and probably the slant-board (although that is probably interchangeable with a regular mobility drill.)

If you’ve suffered similar symptoms, I hope this series has been useful. Remember that I am not and do not pretend to be a doctor! What works for me is not guaranteed to work for anyone else. If you have experience with these or other protocols, I would love to hear about it in the comments.