training after a stress fracture

i just returned from a meta stress fracture, out 7 weeks. Im just doing 2 miles a day for next 2 weeks. then 25 mpw for another 2 weeks. then 45 mpw for the next 2 weeks.

Its simple. Kip the race.

Wow. I'm coming back much slower. I had a second metatarsal traumatic fracture -- originally projected for 12 weeks off, but cleared to run after 7.

I was basically cleared way ahead of schedule, right after I came out of the aircast, and so I first took another week to get myself to the point where I could walk without a limp. Then I started with jogging 100m, walking 100m times 8 every other day. Over a week, I built up from that to jogging 4x400m today (taking every other day off). On Friday, I'm going to start the Pfitz plan -

http://www.copacabanarunners.net/i-stress-fracture.html

Of course, I'm also in my late 30s, and have had a whole year of one injury after another. So I'm trying to come back super careful this time, to break the cycle. And my fracture was also a clear sudden break that showed immediately on x-ray, not a stress fracture.

I'm just following what it says in Daniels for coming off an injury. I too fractured the 2nd met, was in the cast for 5 weeks, then walked on it for 2 before coming back. Also im about to turn 18 so I heal faster?

I have had five stress fractures and up until now it has been almost a consisency of getting hurt any time I really start to ramp up back into shape. I had tried everything and had been so patient in my progession it was scary. During one build up back from injury, anytime I had any pain at all anywhere in my legs, I took the day off until the pain went away. Bottom line none of it worked.

But now I am running seventy miles a week pain free, I used to struggel with (no exageration) 25 mile weeks. The key is to SLOW DOWN AND RECOVER. DO NOT WORKOUT UNTIL YOU HAVE A SUBSTANTIAL BASE. We get to caught up into trying to get back in shape and "train." Just give your body a long time of easy, relaxed miles. It sounds too simple but I promise it works nad when you are not concerned about "training" it is far easier to read and listen to your body.

Here is my two cents don't be afraid of the mileage, be afraid of running to hard. The Japanese start out with a month of high mileage BUT WLAKING/HIKING its not some out dated oversimplfication of training.

Also, I would recommend that increase your frequency before you add in longer runs. Do two-a days even at relatively low volume. You are still pounding out the miles but its not so stressful that your legs have a hard time to recover.

It may not be the best training idea for now but you need to get the muskolosketal system strong before worrying about all that.

BUMP

Just resumed running today after a 7.5 week layoff due to a 3rd metatarsal stress fracture. I have had two x rays in the last several weeks that show bone growth and indicate I can resume training. I've given it even extra time to be smart, and I now don't have any pain while walking.

I've heard that it's normal to have pain when starting back running after the layoff and my 10 min run today that I started back with was pretty painful in my left foot. It was not a very acute or precise pain, but it just felt like the whole foot was sore. Afterwards I walked fine, but with a little noticable soreness in the top/middle of my foot and arch. I'm assuming this is soft tissue or just from the foot weakening so much. I won't be running for another two days anyways as I'm starting back up with running every 3rd day.

Is this mostly normal for those of you who have resumed training after a long layoff?

Yes - definitely some general soreness/stiffness. And also an "awareness of the bone", if that makes sense. I generally ran every other day when coming back, but would push off by another day if my foot had generalized soreness the night before.

FWIW, here's how I came back from my second metatarsal fracture.

http://wellimtryingtorun.blogspot.com/2011/05/my-return-to-running-one-example-of.html

Thanks for the insight and link.