i was wondering if anyone had a surefire plan on running after a stress fracture and how to get back to peak form.
i was wondering if anyone had a surefire plan on running after a stress fracture and how to get back to peak form.
Run in the pool for about 4-5 weeks and then start building up milage starting at about 20 miles a week and adding around 8-10 miles a week. I have used this system many times.
Hey, if you have used that stress fracture recovery system several times, then maybe there is something wrong with it....you get what I am saying
The biggest thing to remember: TAKE IT SLOW.
do NOT run until you are positive that you can run pain free (or at least with minimal pain). Take every other day off for the first few weeks until you feel that you can run more (for example: run 2 days, off 1 day, run 1 day, off 1 day, off 2 days). Something like that. And if you ever have any pain, even faint, be sure to take off until you cannot feel it. Don't worry about pace, just run at what is comfortable and comes naturally. You have to remember that you are going for time, not distance or speed. Finally, you need to sleep and hydrate properly. A minimum of 8 hours of sleep and 1.5 liters of water per day. Very Very important.
I had a stress fracture back in October, and I think I have completely healed off of this schedule. I hit 30 miles per week and have upped my pace on runs. Don't worry if you're slow... it'll come back but you just have to be very patient.
If you want to ask me any questions, email me at
or you can talk to me over AIM. Hope this helps.