Back to running after a fracture...

[Jefnur]

So... I rejoined the gym back in August in a bid to get fit and lose weight and surprised myself by how far I could run initially considering how long it'd been since I did anything except yoga.

But true to form, 4 days after joining I fell walking the dogs and broke my ankle pretty badly - tib & fib, a tiny bit displaced and very unstable etc, non weight bearing for 6 weeks on crutches and another few weeks in a moon boot. I'm now 8 weeks out of cast, I've been back at the gym for 6 weeks but still seeing a physiotherapist for a few problems with a couple of the joints in my foot.

I've gradually built up my exercise and can walk up to 6km with the dogs. I'm also managing 40 mins on the cross trainer followed by a 1km swim 5 times a week. Six weeks in I'm itching to start running again. I've tried two minutes running on the treadmill last week but ankle is still a bit achy. I've lost 19lbs so far but hoping to step up the running in the next few weeks to burn more calories and its something I've enjoyed intermittently for the last ten years.

Has anyone else gone back to running after something like this? I'm feeling the whole thing a bit overwhelming right now. The thought of building it up from 2 mins to 5km seems beyond my imagination! Or do I just need to put my big girl pants on and get on with it?!

[Mitts Graduate]

Hi Jefnur, sounds like you're making terrific progress there. I'm out of action atm too, nothing like your fracture, 'just' runner's knee, but it's taking its time as well.

I think the problem is with running, several times your own body weight thunks through your joints with every step you take and this is a strain on an unjured joint even if your weight's normal. Keep going on the cross trainer, you can do fat-burning intervals there too, at my gym there's a chart up telling you how to do this.

And remember - baby steps... You don't want to go from 2 mins to 5K, that's not a step at all, it's a plane journey Go from 2 mins to another 2 mins to another 2 mins and than maybe to 2.5 mins...

And I know all that's 'easy said', I get frustrated too and I'm trying not to think too far into the future myself right now. 5K round the woods was a long time ago... have a read of Swanscot's 'Out of Action' blog too for some more fellow-sufferers.

Good luck! And blog about how you're getting on:

[Alex62 Graduate]

I feel for you as back in August I had a stress fracture of my ankle, but all I am allowed to still do is Bike (I now do 19k about 3 times a week), and then try and follow this with a swim! Do not push the running until the Physio says or you will be back to no exercise!

[Jefnur]

Thanks Mitts and Alex62! It's nice to know other people are facing the same type of frustrations. What do you do to keep yourself fit while your out of action? I started on the bike initially but moved to the cross trainer because weight bearing exercise was going to help bone density.

I did attempt to go to the gym while non weight bearing on crutches to do single leg cycling and upper body weights about two weeks after my fall but I fell up the stairs at home afterwards and then nobody would take me again

Physio is happy for me to build up the running as I feel comfortable - from a healing point of view the ankle is strong enough. There's just a few stiff joints in my hind foot that need freed up and then I'm ready to be discharged. Also the hip weakness I had from hopping around on one leg is much better so my stride when I'm running, albeit for very short spells is comfortable.

I have been practising single leg squats with a 5kg medicine ball and my ankle proprioception is almost as good as my non injured leg. And I've been jogging/hopping barefoot on a trampet to improve the stability, plus single leg standing balance exercises on a wobble board.

I've been putting off doing more running because i'm a bit scared my ankle will let me down but I think this is going to be the push to start building it up slowly...

[Pearsey]

I'm out of action 1m on Wednesday with my knee and back at the moment, and have no intention of returning to running until both are healed. This doesn't mean that I am not exercising those parts-I am with the exercises the osteopath has shown me. My advice will be baby steps, baby steps all the way. if it hurts then stop. I would start up very slowly indeed, with week 1 of the pods. You are running for 1 minute, but if it hurts stop. You have a decent recovery time interval. See how it goes-go slowly, as you don't want to make your come back worse. No you do not have to be a "big girl" you have to be a baby girl. As with all the pods-pace yourself. it isn't a race, it's a Marathon, and takes some people longer than others to graduate, but you will have to listen to your body and takes its advice. Only do what the physio advises, and no more, as you will aggravate. She/he is encouraging some running, so the week 1 pod should be fine. Good luck with that Jen.

Colette x