1st long walk after the injury

Due to the sprain ankle, I have been out of run/walk for 2 weeks. Today, I joined the team fatbird Kingfisher run along East Coast Park. Instead of running, I was walking slowly at 10mins/km pace for about 6.7km. This is better than what I have planned. The right leg did get some pain in between but it is manageable. The three small muscles on the right side of the calf get some serious work out and have signs of cramping up during the walk. Though I was at slow pace, I did try to speed up and able to have a stretch of 200m at 7mins pace.

Seems that the mobility of the ankle joint has improved after the walk. I am almost walking normally. Though at a certain angle, the ankle joint still have pain. And it is slightly swelling. I will need to continue the rehab exercise to try to get it back in shape.

Sprain ankle at MacRitchie

Last Saturday, I prepared to have a longer run at MacRitchie to train up for North Face 100 duo. My previous two training both encountered problem of blister. This round, I had my "blister kit" with me to ensure that I can continue.

However, 3.3km into the run, my right foot landed on an un-even surface. A twist and a "click" sound. I took a slow walk to see if it gets better. Unfortunately, it started to swell which is not a good sign. I walked back to the main road, took the bus back to the carpark and drove home. After some icing, I decided to visit doctor. Dr. Loh runs marathon as well. As soon as I show him the swollen ankle, he spray something on it, put a large plaster named "Ketotop" on it. Told me to RICE it. I read from the website, it is possible grade I (can walk without assistant, some pain). After resting and taking anti-inflammatory pills for a few days, it is getting better. But I still walk in a limp. I will start using "Chinese" way of rubbing some ointment on it. See if it will speed up the recovery. I need time to train. Just look at the long list of events that I have signed up on the side bar!!