Sounds a lot like PT to me.
Sounds a lot like PT to me. It took me nearly 2 months to heal from a bad case of it in the summer of 2009. Don’t ignore the symptoms and don’t run on it until the discomfort goes away.
I did not do a good job of resting the ankle after the injury. I also donated blood at the Red Cross a couple of days after the injury presented. I didn’t think anything of it at the time, but in retrospect, I think it was a contributing factor to the length of my recovery. Hopefully, your recovery will be much quicker.
Here are my suggestions.
Rest and ice until the discomfort goes away.
When you can bear weight comfortably on it, follow
this rehab exercise routine.
Get a foam roller and use it regularly on the calf muscles and the peroneal muscles.
Find a good sports massage therapist and visit as often as your budget will allow.
I also found soaking my ankle in a hot tub to be very helpful.
When you’re ready to get back to running, ramp back up slowly. Maybe do a longer walking warm-up before each run. Consider taking 2 days off between runs.
Hope that helps.
-------
In my case, I have new theory about the root cause of my PT and my subsequent TOFP tendonitis. I think they're both related to an anterior hip tilt (due to my tight hip flexors) affecting the angle that my foot lands when I run. I took one of the exercises BF Ken Bob suggests for TOFP and modified it and I'm finding it both helpful and instructive. Give it a try and see how it feels. I'm curious to learn if you experience anything similar to what I've found.
Ken Bob's suggestion for TOFP: Let your feet dangle off the end of the bed while lying face down with the top of your foot against the mattress. Pull your foot into the mattress and hold. This stretches the calf muscle and strengthens the shins.
My modification: First do a few reps of that exercise and notice how it feels. Then repeat again, only this time pulling using the outside edge of your foot near your pinky toe. Notice if it feels harder or unbalanced. Repeat again using only the inside edge of your foot near the big toe. Again, notice how you feel.
In my case, I had been doing the Ken Bob version for several days before I became aware of the problem with my running form (landing with my foot at an angle). The first time I tried the exercise pulling with the outer edge of my foot, wow, what a difference! It was only then that I realized that previously the inner edge of my foot by the big toe had been doing all the work. In fact, I thought all along that I had been keeping my feet flat against the mattress and had been pulling evenly, but once I paid attention I realized that my little toes had barely been making contact with the mattress at all!
If you find you have a similar experience, try one more thing. Push the top of your thighs firmly into the mattress and repeat the entire sequence. Pushing down through the thighs will force your hips to rotate under you which will change the alignment at the hip joint. If you notice this makes it easier to pull evenly across both edges of the foot, you may be dealing with a hip tilt.
Peace,
Karen