Exercising with a femoral neck stress fracture

This is a very serious injury almost always related to a nutritional deficit. Improving your fuel intake, restoring hormonal balance, healing your bones and correcting the muscle weaknesses that contributed to this injury should be your priority. I would focus on that first before trying to cross train or else you might just end up in an injury cycle.

Usually it's the glut medius that needs strengthening to protect the femoral neck.

I was out for about 3 months and then started very gradual running (45 minute easy runs) and scaled back version of team workouts (e.g., 1-2 x 1 mile vs. the usual 4-5 x 1 mile...I would sit out every other interval). This worked very well and I came back for indoor track well rested and running the best I ever had.

During the injury period, I biked 60 minutes (mostly sitting but with some occasional standing up intervals). In retrospect, I probably wouldn't have biked but it worked out fine for me. Aqua running was the best! You can replicate a lot of the running workouts (e.g., 3 x 5 minute intervals, short sprints, etc.

If you're patient and thoughtful, you can stay in very good aerobic shape.

Good luck!

I had a femoral stress fracture that was near the neck. All the research I did, and the doctors I talked with, said that the amount of cross training and length of recovery, depends on where the fracture is located and how bad it is. Some can cross train a lot and others can hardly do anything. You really need to talk with a good SPORTS orthopedist that has dealt with runners. Theres a lot of orthopedists out there that haven’t dealt with a femoral stress fracture before. I really think it’s worth your time to talk with someone who has dealt with this numerous times before.

I can walk OK without the crutches, but I don't because it's against the rules... I don't know if it's sensible to use pain as my 'guide' or not with regards to other activities to do E.g. stationary biking

I had no pain at all when walking. If yours is a femoral neck, I would be much more careful. Have you seen a good orthopedist and/or a physical therapist that specializes in runners? I was told if it is uncomfortable at all, don't do it.

Sorry, but there is no femur in your neck, so you should be fine.

had Femoral shaft stress fracture, lots of aqua jogging, decent recovery, most everything else didnt work as caused pain, after several weeks could stationary bike but doc said dont stand

anyone done arm-only assault biking?

femurhumor wrote:

anyone done arm-only assault biking?

Yes, it sucks, but keeps the sanity. A hand bike is another option.

I've been told for femoral necks no biking or bending of the femur at all. Aquajogging when you can walk without pain. Ski erg while sitting might be an option. You could lift upper body only if you are sitting or laying down.

Play it conservative with femoral necks...not a stress fx you wanna mess with.

I run our reconditioning physical training program and some of these soldiers have been diagnosed with femoral neck stress fractures.

1. Let pain be your guide. If it hurts, don't do it.

2. Are you on crutches? Rest until you are off crutches.

3. Are you in physical therapy? Complete the program, that is your physical training. What guidance did the therapists give you once you are out of sessions? Follow that.

4. Once you can start to begin some relatively normal physical training with some restrictions: medial/lateral leg raises 3 sets of 10 ea leg. Squat progression: start with body weight then over time progress to goblet squats then trap bar deadlifts w/light weight.

5. Running will be the hardest thing to return to because of the forces you land with. Once you can return to running start slow and do a walk to run program. Alternate walking with running for 20-30min progressively increasing the time spent running over time.

Alan

well, I did a few sets of goblet squats with a 12kg kettlebell today... probably the dumbest idea ever, but I feel fine