AboutScott Demaree Expertise I can answer questions about training, physiology, nutrition, technique, equipment and injury prevention. My background is not medical, so I will not be able to answer detailed questions about injury treatment. However, during 30 years of endurance exercise I have had a few injuries so I feel qualified to talk about things that have worked for me and others.
Experience I have been a long distance runner since 1978 and took up racewalking in 1982. More recently, I have worked as a certified personal trainer helping people with a wide range of exercise needs. Last year, I coached several people to successfully finish the Breast Cancer 3-Day Walk in Dallas (60 miles in three days).
Organizations American College of Sports Medicine, American Council on Exercise, National Science Teachers Association
Publications Journal articles associated with my graduate work with me as the primary author were published in the Journal of Nutrition, Acta Physiologica Scandanavica. Additionally, I co-authored the chapter on exercise metabolism in ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 4th Edition. Finally. I co-authored a book for beginning marathon runners (Marathoning 101).
Education/Credentials I have recent Master's degrees in Exercise Science from Wichita State University and Nutrition from Texas A&M University.
Awards and Honors I won national championships in the 1986 100-Kilometer Racewalk and the 1989 24-Hour Run.
Expert: Scott Demaree Date: 5/9/2008 Subject: Pain in side of ankle
Question I have recently re-started a walking routine after a couple of years of inactivity. I have put on quite a bit of weight so my friend and I have been walking 3 miles every morning (15 min/mile) for the past couple of weeks. A couple of days ago I started experiencing a pain on the inside of my left ankle. When I step down on my foot I experience a shooting pain sensation right behind that little bone in my ankle and it shoots up about 6". It's not severe but very uncomfortable. Oddly, when I run my finger over the vein in that area right behind that bone, I experience an odd almost electrical jolt that runs from that point, under the sole of my foot to my second toe ~ related ~ I don't know. The pain usually subsides after the first mile or so but returns after the activity with a vengeance whenever I step down on it and then slowly dulls throughout the rest of the day. I have experienced various little aches and pains that I have discounted due to being out of shape and don't know if this falls into that category as well or is perhaps a shoe issue or if I should be concerned. Thank you, I appreciate any insight you may have.
Answer Three miles at 15 minutes per mile is pretty ambitious for someone just starting back to exercise. It sounds like an injury brought on by doing too much, too soon. If you did not get fitted for high quality shoes at a running specialty store, that could have been a contributing factor.
The injury is probably an inflamed tendon, with the inflammation causing sensitivity in a nerve. You may have to back off for a while. By cutting back to a tolerable level of activity for a few weeks, you can give the injury time to heal. If you can't do any walking without problems, then you need to stop for a while.
When you do start again, be more cautious with speed and mileage, say, 20 minutes per mile for one mile. Then, very gradually increase the miles first. Never increase your weekly mileage by more than 10%. After you get to three miles per day, you can try to pick up the pace, again in a gradual progression.
If you do go to a doctor, try a chiropractor with experience treating athletes. An MD will probably just give you a prescription for an anti-inflammatory.
I hope you recover soon and can return to a good progressive health program.
