I slipped down the stairs last week and I've fractured two toes (the two smallest on my left foot). I'm finding walking hard right now, so not even thinking about running, except that I do want to ask if anyone has any experience of returning to running after a similar injury.
Some background to me is that I started C25K last year and completed it in the nine weeks. (I only found this site after I'd finished, so missed all the lovely support, sadly!) Barring a few injuries, I've pretty much run two or three times a week since then. I'm not a fast runner, but on a good day, I can run 5k in 30 minutes.
Anyway, question is, when am I likely to be able to run again, and how should I go about getting back into it?
Thank you!
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Crolla
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Poor poor you, want a free online course on sports injuries to do while you recover? I posted about it a few days ago. If you are interested and can’t find it let me know and I’ll send link
This is a free course through the open learn part of the OU you just need to create a log in then progress through the course at your own rate. Hope you find it helpful
I broke a toe in each foot a couple of years ago in the mountains. The pain lasted for a couple of weeks, the bruised nails lasted months then eventually came off. You are going to be walking everyday so it will give you an idea about what level your pain is at, so when you think the pain has gone you could maybe try a few longer than normal walks at a brisk pace, if you are comfortable doing them then you might be ready to begin running again.
Thank you. That makes sense about waiting for the pain to go. It's currently still very bruised, but not swollen. Hadn't thought about loss of toenails ...
Coming back after any injury is very individual and depends on so many variables.
Foot injuries can take a long time to repair, because of relatively poor blood flow, so any exercises you can do that will improve that flow will impact positively on your recovery.
When you can run again you will have to do as anyone does after a prolonged layoff, go for a very gentle run to see what you can comfortably manage and then use that as a basis to rebuild your duration, using a progressive plan like C25k as a basis.
Thank you. I am managing to walk a little as I take the dog out, but I'm guessing I'll need to start with the programme again, or maybe tailor it to my fitness. At least this time around I'll know I can do it.
Oh how unfortunate and painful!!! Usually 6 weeks for fractures to heal properly. Keep foot up above heart when sitting to reduce swelling & pain. However keep as mobile as possible to aid healing & increase blood flow. Lots of time to enjoy exploring running articles and courses and don’t despair those runs will wait for you!! 💐🤗
Oh, you have my sympathies! I've just had 4 months off running for a stress fracture in my foot - your toes hopefully won't take that long! I wish you speedy healing and patience in spades!
I took to my bike and kept some fitness (and sanity) that way. I also did some chair cardio workouts (which were entirely new to me) - my favourite routines were all by Caroline Jordan (Hurt Foot Fitness) and are easily found on youtube. My preferred cardio routine was: youtu.be/SMc9H2TmXUM
Since getting the all clear from the hospital to start running again, I have been doing her rehab routine every morning to strengthen my foot and regain flexibility and I could not recommend this strongly enough - I had no idea how much I had lost. This is the rehab link: youtu.be/vz2ZELsr0dQ
There are also helpful exercises to be found on the HealthUnlocked Strength & Flex forum to keep you going. Keep reading the forums and posting on progress, and you'll be back running again before too long.
Yes, I know they'll wait. I guess I'm generally either an impatient person, or an easily demotivated and there's not much inbetween. Hope when I can walk without it being painful, I can go for a gentle jog at least. Thank you!
I feel for you, I broke my left little toe within a few days of graduating... snapped it sideways like a pencil.
Depends on the type of break but you can expect 6 weeks of no running and the first 2 weeks are going to be just generally really painful. I too recommend Caroline Jordan and her hurt foot fitness videos to keep you sane.
I didn't do c25k again, I just started back but took it easy until my body seemed to be happy with 5k runs again. Keeping busy and fitness up in between however you can is a big help. 👍🏻💪🏻😉
I fractured a toe last year doing yoga (yep 🤦♀️) and was in a fair amount of pain, but as it was only one I was able to buddy it up with its neighbour to stabilise it. I began tentative gentle running again after about a week (a friendly well known member on here recommended trying that) and it did the trick. No heroics, just slow jogging, but it meant I could get back out.
Two broken toes might be trickier though ...... hope you heal quickly. 🤞🤞🤞
Thank you. That's interesting that you managed to run after a week. Both toes are currently strapped to the middle one, so it is a little different. I'm not in as much pain as I was so as soon as it's no longer hurting when I walk, I might give a gentle jog a try.
Yes, after the initial ouchiness during the first few days it really did start to feel better quickly. I ran verrrry gingerly and only on grass to avoid any jarring, but it was ok.
Good luck, just take it easy and see how you get on. 😀
I feel sorry for you und wish you to get well soon.
My son (15) broke a toe this spring and could do school sports after 8 weeks without problems. Anyway it depends to the type and place of fracture...
As i am also waiting to be able to run after a spine surgery and i havent been running now since beginning of august and will have to wait another 8 weeks or so, i feel with you.
I try to keep the rest of my body fit, maybe you find a possibility to do so... maybe using an hometrainerbycicle with your heel or training your legs with special excersices...
Get well soon, the time of recoverage will be over faster than you feel now...
Give your toes the time they need to heel and dont rush...
I broke a bone in my foot earlier this year - also coming downstairs. It took 12 weeks until properly mended and the doc said it was ok to run again. In the meantime I did a lot of walking whilst it was mending. When I started again I did C25K again to make sure I built up the running in a gradual way. In fact I'm still doing it (currently on week 7).
Good luck with your recovery. I'm sure you will get back to running - just need to be patient and not rush things 🤞🤞👍
Ouch! Wishing you a speedy recovery! I can’t add anything to what’s been said already sorry x
I feel your pain & frustration as I’m also out injured (nothing broken thankfully) - I’ve been trying classes at my local Leisure Centre after I joined through ‘cabin fever’ - informed the instructors of my injury which 🤞🏻 is getting better & do what I can - maybe you could do something similar to help build back up or alongside your own test runs or parts of C25k??
I'm walking the dog and hobbling round the park, but that's about it right now. I don;t like gyms much as prefer exercising by myself (which is why I loved C25K so much) but I'll take a look at upping my exercise (gently)
Gym isn’t for everyone (I’m not a big fan but since it’s been revamped I’m enjoying it more) - I think the key is to take it steadily and slowly which it sounds like you’re doing 👍🏻
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Felling disappointed!!
Numb toes??
Weight is it an issue
W6r3 completed
Remembering, and thinking back and forwards
