Just got diagnosed with one. I'm in a boot for the next 4 weeks. Tell me everything I need to know. Thanks.
Just got diagnosed with one. I'm in a boot for the next 4 weeks. Tell me everything I need to know. Thanks.
That\'s pretty much all you need to know for now. 4 (to 6) weeks of immobilization. If your were a pro athlete you\'d probably use a bone growth stimulator to shave a week off your recovery.
The other thing is to work on preventing a recurrence. Was it bad shoes, overtraining, nutrition/osteoporosis, etc.
not-rupp certified wrote:
Just got diagnosed with one. I'm in a boot for the next 4 weeks. Tell me everything I need to know. Thanks.
#1- Take off the boot and throw it away;
#2- Keep soaking your foot in ice water several times a day for 5 to 10 minutes at a time till it's healed;
#3- Wrap your foot in an elastic bandage between soakings;
#4- As your foot heals, you can leave the elastic bandage off while sleeping, as long as the swelling has gone done.
FWIW, I used a bone stim (Exogen 4000) and it cut a substantial time off of my recovery (originally given 12 weeks, but cleared to run at 7).
My metatarsal fracture (2nd) was a traumatic fracture, not a stress fracture, that showed up clearly on x-rays from the very first day. I'm also a female in her late 30s with circulation issues and Raynauds. All these facts may explain why my prognosis was longer than yours, and why I saw good results from the bone stim (more room for improvement).
If you can stand it, pool running is the way to go for healing these things, IMHO. The pressure of the water improves the circulation. It's also done a lot to strengthen my hip flexors, which I think will be very helpful when I start running again.
not-rupp certified wrote:
Just got diagnosed with one. I'm in a boot for the next 4 weeks. Tell me everything I need to know. Thanks.
What exactly is the boot for?
1) Boot for 3 weeks
2) Taking longer walks at 4 weeks
3) Light jogging at 5 weeks
4) Ready to go back to training at 6 weeks
Load up on Vitamin D and Calcium all 6 weeks.
(2000 IU a day of D and 1000 mg of calcium)
If you're in the boot for 6 weeks, be careful coming back. The tendons and muscles in your foot and lower leg might be weakened by being immobilized for so long, which can lead to an injury cycle if you come back too quickly.