I got my first stress fracture in my 3rd metatarsal in February when i was in my base for Track. Now i have another stress fracture on the foot and spot. I've been only doing about 30mpw so it's not the mileage. Do i exert a an abnormal amount of force near my 3rd metarsal like Dathan Ritzenhein? I've been doing 80% of my runs on trails.
The problem with stress fractures in your feet (or even your legs) is once you hurt one of the metatarsals, you naturally change the distribution of stress to compensate for that bone/area until it fully remodels (might take 6-12 months). You end up placing a greater load elsewhere, which could mean another stress fracture in a different location. You will not hurt the same spot again because the bone callus makes that spot stronger than ever. I had to get special orthotics for a period of time, with a metatarsal pad built into the middle of the orthotic (broke 2nd, 3rd, and then 4th metatarsals before finally getting the orthotics). You should only wear the special orthotics temporarily (until the bone(s) have fully remodeled). You might also consider staying off of trails because of the rocks/turns/uneven terrain. Better to be on a flat, predictable surface. That Harvard study shows us that surface hardness doesn't matter in terms of the stress on the feet and legs cause we naturally adjust our biomechanics from one surface to the next to lessen the load.
1) I don't believe the Harvard study because it only looked at a few minutes of running. The difference you'll see between paved vs. trails will be when your legs are tired--your muscles won't be as ready to absorb the shock from the pavement, which is why it's better to be on trails. But I agree about the even surfaces part. A gravel road would be best.
2) See if you can't find a podiatrist with one of those foot force plates and have them do an analysis on your foot (it'll look like this:
http://www.thefootmechanic.com/~footmech/sites/default/files/3DOpic.jpg
) except I bet you'll have a dark red spot under the metatarsal head that is getting injured. Even if you don't trust that podiatrist enough to make you orthotics (best to go to a trusted one who works with runners), it will show why you have so much stress on your 3rd metatarsal.
3) Orthotics will be key to getting over this. I have problems with my first metatarsal head (sesmoiditis though, not stress fractures) and an orthotic with a metatarsal pad makes the difference between me feeling pain at anything over 60mwp and being able to run as much as I want (which has been 100+).
Especially because you were only doing 30mpw, something is very wrong mechanically. You should be able to do 30mpw in clown shoes and not get hurt...
I had back to back met sfxs. I first got a sfx on the 2nd and then the 3rd after a little over three months of running.
I have a new orthotic that provides some extra met support. So far so good. However, I also have noticed muscle imbalances (weak left ham, very weak right quad) that may have had a part in putting too much on the sfx-ed mets.
Met sfxs are very tricky. I don't think you will find two doctors/chiros/physios/Physical therapists in a row that will give you the same opinion on treatment and prevention.
tarsal-gia wrote:
1) I don't believe the Harvard study because it only looked at a few minutes of running. The difference you'll see between paved vs. trails will be when your legs are tired--your muscles won't be as ready to absorb the shock from the pavement, which is why it's better to be on trails. But I agree about the even surfaces part. A gravel road would be best.
I do believe the Harvard study, even if for a few minutes. They aren't the only study to determine that result (surface hardness doesn't matter because of "muscle tuning"). I went through many many stress fractures, running on softer surfaces, the whole works. Didn't help one damn bit. Jack Daniels will agree-- better to be on a flat, predictable surface. The orthotics are only a temporary solution until that bone fully remodels. Otherwise, they can change your whole body mechanics and lead to injuries elsewhere.
So you say i should wait until the bone fully remodels how long would that take?
Bump
wait for it to heal before you train, about 6 weeks
don't do anything on your feet, including swimming
the only xtraining you can do is cycling, and only indoors on an exercise bike
