I got a stress reaction/fracture in my 5th metatarsal 6 weeks ago. I haven't run since then and while it feels pretty much okay, I still get little twinges when walking around. Since 6 weeks is the standard time to heal a stress fracture, should I try running on it? Or should I wait until my foot feels completely normal again?
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LRC poster goes home DEVASTATED
rekindles devastated threads wrote:
LRC poster goes home DEVASTATED
I don't get it. Anyone else have some advice?
Are you not seeing a professional about this? That's the way I would go. I would not try to self-diagnose your stress fracture as healed. Bottom line - see a professional (doctor/orthopedist/etc.).
See a professional wrote:
Are you not seeing a professional about this? That's the way I would go. I would not try to self-diagnose your stress fracture as healed. Bottom line - see a professional (doctor/orthopedist/etc.).
BS propagated by money seeking doctors. It's not that hard to figure out if a stress fracture healed. In fact there's nothing wrong with running (a limited amount) on a stress fracture.
Run an all out 5k. You'll be fine if it's healed.
load of crap wrote:
See a professional wrote:Are you not seeing a professional about this? That's the way I would go. I would not try to self-diagnose your stress fracture as healed. Bottom line - see a professional (doctor/orthopedist/etc.).
BS propagated by money seeking doctors. It's not that hard to figure out if a stress fracture healed. In fact there's nothing wrong with running (a limited amount) on a stress fracture.
I saw my ortho 2 weeks ago (4 weeks post injury) and he recommended waiting until the 6 week mark before running. He said he didn't need to see me again unless it started getting worse for some reason.
I guess I'm just wondering what I should expect to feel when starting again? Is mild discomfort ok? Or should it be totally pain free before returning to running?
some mild discomfort is ok, because there's probably some scar tissue in the area. Start slow, and as long as it doesn't start regressing in terms of pain you should be good to go. If it's 95% healed, limited running may actually be good for your recovery process.
Assuming you have a pretty standard bone stress injury (breakdown from loading faster than the bone can remodel) and no osteopenia issues, you can start back running much sooner than 6 weeks as long as you feel NO pain while walking and NO pain during OR after the run. Then just be really conservative. Start with walk/jog intervals, then take the next day off. If you have soreness, wait until the soreness is totally gone to try running again. Keep your pace easy.
So I think you should give it a go today with something like 5 x 1min jog/3min walk. Obviously stop immediately if it hurts. Then take tomorrow off or do something like light cycling. Then try running Sunday and add another jog/walk rep. Day off. etc. Slowly add jog intervals until you're jogging/walking for about 40mins, then slowly shift the jog segments to be longer 5 x 3min jog/1min walk. And yes, "jog" for now. Don't think of it as running until you can comfortably jog about 20mins straight. You can accelerate the process if you feel really good, but the whole idea is that you can heal and reintroduce activity sooner than previously thought and that 2 steps forward 1 step back is ok at times.
Also, try to figure out WHY you got the SFX in the first place. Then avoid doing that again...
From first link -
Here is one sample 4 week return from stress fracture training schedules
Monday 3 x 9 min walk, 1 min run + core + hips + lower leg strength
Tuesday 45-60 min ellipical medium
Wednesday 45 min elipitcal easy or 45 mins bike hard
Thursday 3 x 9 min walk, 1 min run + core + hips + lower leg strength
Friday 1-2 hours moderate bike/elliptical – simulate long run
Saturday 4 x 9 min walk, 1 min run + core + hips + lower leg strength
Sunday Cross training – outdoors
Monday 3 x 8 min walk, 2 min run + core + hips + lower leg strength
Tuesday 45-60 min ellipical medium
Wednesday 45 min elipitcal easy, 45 mins bike hard
Thursday 4 x 8 min walk, 2 min run + core + hips + lower leg strength
Friday 1-2 hours moderate bike/elliptical – simulate long run
Saturday 4 x 8 min walk, 2 min run + core + hips + lower leg strength
Sunday Cross training – outdoors
Monday 4 x 6 min walk, 4 min run + core + hips + lower leg strength
Tuesday 60 min ellipical medium
Wednesday 45 min elipitcal easy, 45 mins bike hard
Thursday 5 x 6 min walk, 4 min run + core + hips + lower leg strength
Friday 1-2 hours moderate bike/elliptical – simulate long run
Saturday 5 x 5 min walk, 5 min run + core + hips + lower leg strength
Sunday Cross training – outdoors
Monday 6 x 5 min walk, 5 min run + core + hips + lower leg strength
Tuesday 60 min ellipical medium
Wednesday 45 min elipitcal easy, 45 mins bike hard
Thursday 6 x 5 min walk, 6 min run + core + hips + lower leg strength
Friday Off – rest day
Saturday 3 mile run
Sunday Cross training – outdoors
Thanks for the responses. I did 4 x 3 min walk/1 min jog today and it felt alright for the most part. No sharp pain anyway. I'll take tomorrow off and then slowly add more running each day as suggested.
Agree with most of the above, but not all.
Disregard the schedule with all the ridiculous elliptical and cycling. Crazy.
You're fine to start very limited walk/jogs every other day. Stay off pavement. Use track or grass. Don't increase every time you do it. Add a little time/distance every third or fourth time.
Keep the days between as total rest for a week or two. Then you could swim on some of them if you want. But keep at least two a week as complete rest.
Don't worry if you're having some mild discomfort, as long as it's not too bad, getting worse, or sharp pain. Expect a little dull aching. That's actually normal. Ice after each walk/jog for the first couple weeks.
Good luck. Be patient. You really should be fine as long as you don't overdo it.
All the best man.
Grass and sand - easy running for 1st week. No problems after that, progress to grass and trails. Stay off of pavement. Continue to supplement with swimming/cycling for a 2-3 more weeks. Should be good to go.
Yes, but wrote:
Disregard the schedule with all the ridiculous elliptical and cycling. Crazy.
Crazy waste of time or crazy likely to get injured?
Is six weeks really standard? why does it take so long?
stress fracture two wrote:
Is six weeks really standard? why does it take so long?
Six weeks is DEVASTATING!
Doctors like the 6 week number. I waited a little under 4 with a metatarsal stress fracture. Try to look up Malmo's old answers to this question.
stress fracture two wrote:
Is six weeks really standard? why does it take so long?
OP - havery you done any cardiovascular cross-training since the injury?
I think that is what elliptical, cycling, water running, rowing etc is for, otherwise it will take that much longer if you are relying on only jogging and running to get the cardiovascular back and as elliptical trainin poster said, risking re-injury.