Any advice to avoid stress fractures please? - Couch to 5K

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Any advice to avoid stress fractures please?

Nonrunner26 profile image
12 Replies

I haven’t run since doing Wk 5r1 on 18 March as I somehow injured my ankle. It was very swollen and quite tender and I presumed it was a sprain. I decided to get it checked out yesterday as the swelling didn’t appear to be subsiding and following an X-ray was frustrated and surprised to discover I’d actually broken it I’ve been - I didnt feel it ‘give’ at all while jogging. No treatment is required thankfully (the consultant I saw today said it’s a stress fracture) but I’ve been told not to run on it for six weeks when I’ve got to have another X-ray. Does this mean I’ll need to start at week 1 again? Any advice how to avoid this in the future please? I’m doing some ankle strengthening exercises and don’t want to let this put me off but am somewhat frustrated, Any advice welcome, thanks.

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Nonrunner26 profile image
Nonrunner26
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12 Replies
IannodaTruffe profile image
IannodaTruffeMentor

You need to minimise impact, as outlined in the guide to the plan.

nowster profile image
nowsterGraduate

Will the consultant be referring you to a physio after the second X-Ray?

Yes, there are exercises, but this is probably not the right time to be doing them.

Nonrunner26 profile image
Nonrunner26 in reply to nowster

No physio referral was mentioned so I’m not sure. He just said don’t do anything that is uncomfortable, rest, continue to elevate, use ice and take paracetamol (rather than ibuprofen which I’d been taking to reduce as swelling but it can slow healing in fractures apparently) I was given a boot to wear on leaving A&E yesterday (after X ray) but he told me to bin it! I will ask though about physio though, thank you.

nowster profile image
nowsterGraduate in reply to Nonrunner26

A physio will give you exercises to do and advice. You can find sitting ankle exercises online. Most are to do with strengthening the foot itself.

Nonrunner26 profile image
Nonrunner26 in reply to nowster

Thank you

DylanTheRabbit profile image
DylanTheRabbitGraduate

I'd be writing a list of questions for the next time I see the consultant. Get well soon!

Nonrunner26 profile image
Nonrunner26 in reply to DylanTheRabbit

Thanks and yes definitely! I don’t really get how it happened - I’ve been reading up on stress fractures and the advice is to take it gently, which is exactly what I was doing by following this programme.

I would suggest that you start again as you can use the first few runs (which are relatively low impact compared to W5) will allow you to judge whether or not the stress fracture has healed sufficiently to withstand running again. Someone I know experienced the same thing at the same point in the programme and they are just about to complete the whole shebang after restarting from the beginning. Good luck.

Nonrunner26 profile image
Nonrunner26 in reply to

Thank you, good advice and reassuring to hear that your friend is about to successfully complete the whole programme without further setbacks - that’s definitely cheered me up! 😀

in reply to Nonrunner26

It was completed earlier today. Following bone density X-rays there was no apparent underlying reason for the stress fracture occurring - and only the running was different to the level/type of activity undertaken previously so, sometimes, stress fractures occur because of running, but they can be overcome by following medical advice with regards to recuperating.

Rogo10 profile image
Rogo10

I’d ask questions as to why it broke when you were only running! My mum broke her ankle when she slipped off the kerb of our path. She discovered she had osteoporosis! She was given tablets and all was well. She fell lots of times after in real old age but never broke anything again. I exercise purely because of that. Discovered that osteoporosis runs in the family.

Nonrunner26 profile image
Nonrunner26 in reply to Rogo10

Yes, will definitely add that to my list of questions, thanks!

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