Can anyone suggest any tibial stress fracture rehab exercises or point me in the direction of any useful web resources.
Doesn't seem to be much info out there. I'm looking for a strengthening program aimed at recovery & prevention.
Thanks
Can anyone suggest any tibial stress fracture rehab exercises or point me in the direction of any useful web resources.
Doesn't seem to be much info out there. I'm looking for a strengthening program aimed at recovery & prevention.
Thanks
Bump
rest... I would imagine you are in a boot for walking. In that case you're benefiting from Wolf's law. That's about the only exercises you can do for rehab purposes.
REST
Rest until you're able to walk/do daily activities with no pain, during or after. Once you are fine in that regard, you can begin to do some calf strength exercises. One major determinant of tibia strength (at least in women - research on women with tibial stress fractures is more common since they get them more often) is calf strength. Bones adapt to "fit" the major muscles that surround them, so bigger calves means a stronger tibia.
There's no consensus yet on what would constitute a reasonable calf strength program for people recovering from a tibial stress fracture, but it makes sense to start with a theraband or some other non-weight bearing calf strength exercise and progress over time to doing body-weight calf raises and later, weighted calf raises.
There are some other things you can work on when you return to running, like increasing your stride frequency. You can read about that stuff here:
http://www.runningwritings.com/2012/05/injury-series-tibial-stress-fractures.html
Also when you start running again make sure you don't have excessive "crossover" with your legs (i.e. feet that land right in front of each other). New research shows that stride width affects tibial loading too, not just stride length.
Thanks for the replies & info!
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