3 STRESS FRACTURES??

3 stress fractures in 2 years is rough, I feel for you. Getting a stress fx in your fibula worries me the most because it is not a weight bearing bone, and really shouldn't be getting stress injuries (although since your next 2 were in weight bearing areas maybe biomechanical work/PT helped fix that). Still, you should get your bone density tested regularly for a while to track changes.

I'm happy to see that you took outdoor off to rest, because a lot of high schoolers would not do that. It sounds like the break was not enough, and you probably built up your intensity too quickly once you started running again.

Suggestions are going to depend. Are you a senior or junior? I think best case scenario you take close to a year off of competing (no indoor or outdoor track). If you're a senior and running your final season is really important to you, heavy cross training over the winter and continuing into the spring with only key workouts run on land may be your best bet. I also think it would be worthwhile to try incorporating some heavy lifting into your program. This can be used to supplement/strengthen the things you've been working on biomechanically, and is useful in stimulating bone growth. Talk yo your PT about teaching you some heavier exercises you can do that reinforce those things. Keep that in your program and then only start running when you have no pain. Soft surfaces and very short runs for the first month or so. Rest is good, but it sounds like you may also need a very gradual buildup in stresses in order for your body to adapt. Hope some of this is helpful

Current diet? Sunlight? Current body fat percentage? Any weight lifting?

Thank you for your feedback, and I’m a junior right now. I’ll ask my PT about some exercises but he does have me doing “activating exercises” because he said my glutes were shut off. Also, I plan to schedule a bone density test soon but I’m nervous if comes back negative I’ll have to stop running.The thing is when I return back from a stress fracture I do a combo of walking/running along with biking. I really want to run for my outdoor season in track because I didn’t last year and I’ll be a senior next year. Not running has defienently taken a toll on me not just physically but mentally. I know I haven’t reached “my potentionap” yet which frustrates me with all these injuries. Plus, I would really like to run in college but that means dropping my times.

A few suggestions to avoid injury:

1) Make sure your easy days are truly easy. Run at a pace you could hold a conversation or sing a song. Running too fast leads to injuries quickly. Make sure your hard days are within range too. Intervals and tempos should never be at 100% effort - that's what races are for

2) limit hard days or quality sessions to twice a week. lots of HS programs overdo it and run intervals several times a week and race 2x a week as well. This could mean 3-5 hard days a week - disastrous.

3) calcium rich foods

4) balanced diet. eat 6+ fruits/veggies a day and plenty of other good stuff too. keep it healthy but allow yourself treats and up your calories. 2,000/day sounds on the low side.

5) strength training - lift weights to develop strength. try to put on a few pounds of muscle and maybe even a few lbs of fat.

6) take at least one rest day a week where you do NOTHING. then maybe one additional cross training day

I think the bone density test is a good idea too.

Current diet: I had a hair analysis test done and it revealed that I was extremely inflamed which makes recovery longer for me. My body was producing too much glucose so I need to watch my sugars/carbs. I eat more protein, less carbs, and plenty of veggies now. In addition, I take a multivitamin and magnesium supplement to help with inflammation/get rid of aluminum. I had too much aluminum in my system which affects the rest of my results.

Sunlight: I get plenty of sun and my vitamin D levels were fine in my blood test.

Current body %: I am not sure what it is but I would say it's on the lower side. My bmi is. 19.8.

Yes, I lift weights almost every other day. I do hip flexor routines and core everyday.

I went through a similar experience and my guess is that your body isn't fully recovered from the eating disorder. 2000 calories as not enough to keep up with your fitness level.

txRUNNERgirl wrote:

I went through a similar experience and my guess is that your body isn't fully recovered from the eating disorder. 2000 calories as not enough to keep up with your fitness level.

I should add that it's not enough to keep up with your fitness level AND allow your body to fully recover from the eating disorder. From the ED, you lowered your bone density. In order to get that back, you actually need to eat more than usual/exercise less until your body finds a balance. Basically 2 steps forward, 1 step back.

How long did it take for your body to fully recover/what did you do?