Hi everyone, I haven’t posted for such a long time, however I still continue to read all the good advice posted. Basically I have been running for 4 years approximately now and have earned myself a metatarsal foot stress fracture 😩 I have now been given the all clear to start again very slowly. I know common sense should kick in, but unsure how far to go for the first couple of runs.
So looking for advice on that if someone else has experienced the same unfortunate injury. It has been a nightmare sitting about. Any advice would be great😊
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Half Marathon
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I’d start with a slow one mile tbh. Then if that’s ok, attempt a 5k and then stay with that for a couple of weeks before doing anything speedy or longer 🤔
Thanks Tasha99, I’m so desperate to lace up again, but also so so worried it breaks again. I think a mile might be a good idea. Thanks for your advice 👍
I have not experienced this... but hopefully someone may be able to offer advice. Have your experts who have given you all the clear offered any advice at all?
We, of course are not experts, but I did scroll around and found a bit of info in some reputable locations... but of course, nothing beats the advice of the experts.
I saw a orthopaedic consultant, who didn’t really give much advice other than to say the fracture was healed and to take it slowly. I think the advice I hoping for, was what was an appropriate distance to start out on, but he couldn’t answer that. Thanks for taking the time to look for info, I will certainly have a look. Thanks 😊
I got nothing. When I told the hospital I run he said oh you dont need physio then because you already know your body!!! I was too flabbergasted to argue.
Honestly, I’d probably download the Couch to 5K app and use some of the early run/walks initially. You can then ease yourself back in and will have the opportunity to skip weeks as you feel your fitness and strength return. It will also allow you to monitor how your foot feels after the run too, without overdoing it.
I have recently returned from a long stay on the injury couch and this is what I did. After a few weeks I parted company with the program and did my own thing but it helped me not push too hard too soon initially.
I think that might be the best plan. I suppose given my age, it’s a good thing at least that I don’t have brittle bones or osteoporosis because that would be the worst news! I haven’t ran now since mid December, and to regain fitness safely feels like it will be like climbing a mountain.
Sorry to see you have been on the injury couch, I hope you regain your fitness soon as well 🤞Thanks for taking the time to reply 😊
I am up to 10k now and looking forward to a trail 10k next weekend! Just listen to your body - you will be surprised at how quick that fitness returns!🙂
Mid December was when I was limping badly with a lot of swelling on the top of my foot, so I eventually got an X-ray first week in January which confirmed a healing fracture. Orthopaedics said the fracture will have been brewing since November then eventually fractured in the December. Really it was my own fault, as thought initially it was plantar fasciitis so I carried on running ignoring the soreness, and then when it was really painful I did stop but I kept on working doing 12 hour day shifts. I have read so so many times on this site to stop when you are sore and in pain, lessons learned 😩😩 I didn’t think in for one moment the initial soreness and pain was a fracture brewing. Anyway it’s probably been around 4 month. 6 month out for you will have been a nightmare. I think listening to our bodies is such a hard thing as I struggle to accept time out. I’m going to do a lot of listening from now on 😂
It was quite slow progress actually!😂 I had the best part of 6 months out with very little running due to hamstring injury and tendinosis. Would not recommend..!😱😂
Yuc, I sympathise. I had the same problem a few years ago. I redid C25k because I liked the structure ... only I did just one or two runs of each week, depending on how it felt. I was pretty cautious because for a while it felt really tender and I was terrified it would go again. It didnt! I would say go slowly. The runs will wait, and despite almost 5 months to heal before I could run, and then a slow trip back to full fitness, I did come back and looking back it now seems a relatively short blip. I'd play the long game and be patient if you can. Whatever you decide is right for you, just keep listening to your body and I wish you the very best of luck.
I had a very painful stress fracture of my tibia and I had treatment at the NHS physio at my local hospital followed by about six weeks of physio at clinic and at home
When I started running again it was for two minutes every third day. I built back up from there. I was still an outpatient and doing the physio at home.
At the time it seemed like forever but there’s no quick fix so I had to be patient. So far so good 🙏🙂
I wish you all the best with your recovery.. good luck 🙂👍
There certainly is no quick fix. I am terrified at going out for the first time, but I need to get over that worry. Definitely going to take it easy and build back up very very slowly. I have read so much now on stress fractures, that the after four years the penny has dropped and realised how important it is to listen to our bodies, and that niggles and soreness could have nasty outcomes if left unchecked.
Be kind to yourself here. Two minutes seems like nothing but it’s enough to start with. It seems like an eternity when you’re going through it but stick with it, go slowly, rehab slowly and repair your fracture. Don’t attempt any speed, just chug away slowly 🙂
You can continue the physio moves you’ve been given. Do them religiously. I did foot lifts, calf lifts with heel drops, and lunges only when i’d started to recover. I used those weight-bearing machines at the park every morning. Once I could walk to the park that is 😬 My husband bought me a bike to help me but I couldn’t press the pedals so I had to shelve that idea
Why is it so hard to be patient 😂 I know I have to be sensible, it’s getting the right balance. Since I had confirmation of the fracture I have been eating all the things that are supposed to speed up the healing process. Maybe it worked maybe it didn’t 🤷♀️my hubby set up one of his bikes on a stand in the garage, I didn’t enjoy at all, and not because it was hurting my foot it was my bottom 😂
I will definitely be doing the strength exercises you have suggested. I think I have under estimated the importance of strength exercises over my running journey. This injury has been awful, painful and frustrating, but made me realise how much I love running for both my physical health but also my mental health.
New rules going forward for me is stop when in pain, incorporate strength exercises and take proper recovery days.
So looking forward to a little out, hopefully the back end of next week.
As you’re into your recovery process now you should feel more positive 🙂 You know your diagnosis, you’ve got your physio to do and you can run a few minutes at a time. That’s real progress from where you were 😀
Soon the fracture, pain and inflammation will be over and you’ll get back to full strength if you do the right things 🙂
I made up anti-inflammatory smoothies in the blender The recipe might still be about on here. If not I can let you have it. It’s a Scott Jurek invention 😋
I think that will be the best plan going forward, and also to incorporate some extra strength training.
It has been the most frustrating time especially when I see others enjoying their runs. The impact also on my mood hasn’t been great as I have missed the fresh air and all those lovely happy hormones we get when we are running.
Fingers crossed that in few months time all will be back to normal
I totally understand - it’s so hard when you see other runners getting their fix and vitamin d.
Yes I couldn’t agree more about the strength training, I visited a physio when I was injured and was told to incorporate strength exercises at least twice a week to support my running, I do feel stronger since I’m back running - you will too, just think when the beautiful spring/summer months are here you’ll be outdoors running again 💪🏻
I understand your need for caution. Although I’ve never had a stress fracture I have had various injuries that have taken me out for a long time so I am always super cautious on my return.
It’s not exactly what I did but this James Dunne plan is very similar to what I managed on my last return from hip tendinopathy and it worked very well for me. I had no issues and no problems and it got me back very successfully. It might be worth a look because you have a structured plan that you can follow.
Good luck 🍀 and keep us updated. You’ll be back to where you want to be in no time.
I had a foot sprain recently rather than a stress fracture but the physio recommended using a treadmill at first to minimise impact. I did 4 gentle sessions with walking breaks each week for 3 weeks. It seems to have paid off.
Best of luck with your recovery, it sounds like an awful injury. Glad you are healed and ready to start again!
Thanks RiceAndPeas. Hope your injury is fully healed too. Lessons learned for me, sometimes I think we can run through anything. Competitiveness is my enemy. I just have to learn to rest and recover properly.
Funny thing is my husband bought me a treadmill before Christmas, and some new trainers so I could run on the days when the weathers is too rotten to go out. I guess I will get to try out soon 😂🤞
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