Tag Archive: injured runner

Return to Running After A Stress Fracture

Run heart

So apparently heading out for your normal run after a stress fracture is not the way to go. Sigh… It is so tempting though! After not running at all for 8 weeks and “not really” running for 12 weeks, I just needed to get back out there. Now that I have that out of my system (and a little soreness to go with it) it’s time to be smart about getting back into running. I don’t want to end up back where I was!healing

These are the Steps To Get Back Into Running without reinjuring yourself after a stress fracture.

  • Make Sure Your Stress Fracture Is Healed
  • Cross Train
  • Start Running Gradually
  • Fix The Problem That Caused The Stress Fracture

Make Sure Your Stress Fracture Is Healed

Healing times vary depending upon the location and severity of your stress fracture. Follow your doctor’s instructions so you don’t have to restart the process (trust me on this one…). It’s so hard to be patient and wait it out! But you have to. Once you have gotten the OK to start back up, make sure you do the hop test. Hop on the leg/foot that was injured. Does it hurt? If so, you are not ready to run.

Cross Train

Once you are given the thumbs up from your doctor, start low impact cross training. Swimming, biking and the elliptical are all good options to keep up your cardiovascular fitness. Strength training and yoga will keep you strong and help you prevent future injuries. Don’t forget about your core!

Start Running Gradually

Did you know that your body absorbs four times your bodyweight in force when you run?  If you are recovering from an injury, this is not a very good option! So start slowly, alternating running and walking. Remember, you should not have pain while running! If you do, stop. This is not the kind of pain you can run through. That being said, you will probably have sensitivity at the fracture site and some soreness in your muscles and joints when you are getting back into running. This is normal.

When getting back into running, you should not increase pace, distance or frequency of your runs at the same time. Take one at a time. Remember this is not training! Now is not the time to sign up for a race. This is still the recovery process. Here is a 7 week schedule for gradually getting back into your normal running routine.

Schedule for Returning to Running from Injury

Week
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
1
Walk 5 min, Run 5 min, Repeat 3 times Cross train Cross train Walk 5 min, Run 5 min, Repeat 3 times Cross train  Cross train Walk 3 min, Run 7 min,  Repeat 3 times
2
Cross train Walk 2 min, Run 8 min, Repeat 3 times Cross train Run 10 min, Walk 2 min, Repeat 3 times Cross train Run 12 min, Walk 2 min, Repeat 2 times Rest
3
Run 15 min, Walk 2 min, Repeat 2 times Cross train Run 20 min, Walk 2 min, Run 10 min Cross train Run 25 min Cross train Rest
4
Run 30 minutes Cross train Run 30 min Cross Train Run 30 min Cross train Rest
5
Run 35 min Cross train Run 35 Min Cross train Run 40 min Cross train Rest
6
Tempo Run (15 min warm-up, 15 min at race pace) Cross train Run 45 min Cross train Run 40 min plus 4 x 100 meter strides Cross train Rest
7
Run 45 minutes Cross train Tempo Run (15 min warm-up, 20 min at race pace) Cross train Run 50 minutes Cross train Rest

Fix The Problem That Caused The Stress Fracture

Hopefully during your time off you figured out why you got a stress fracture in the first place. Was it poor mechanics? Nutritional deficits? Overtraining? The wrong gear? Whatever it was, make sure you fix it before you start running again.

Now it’s time for me to follow my own advice. I’m not known to be the most patient person 😉

Some silliness at our house tonight. We have a birthday coming up that we are having fun getting ready for.

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So, I am wondering, do you let your kids shoot nerf guns in the house?

Recharged

Vacation is over, but boy did I need it! Or maybe I needed it to be over – I’m not entirely sure. Sometimes the holidays can be a ton of work. We had a great Christmas though – hope you did too!  I’ll get caught up with that post another day. Pretty much as soon as Christmas was done this year I was outside taking down the lights and taking down the tree. Some years are just like that.

It’s a new day now. And look! No boot! :-)

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I bet you didn’t know wearing a boot for 6 weeks makes you taller. And faster. (I wish).  Of course I had to start the new year off with a New Year’s Day run. It was so awesome to run with Jeannette again too! I miss running with my girls. As great of a run as it was, it reminded me that my stress fracture is not fully better yet. I’ll be back soon though! A friend posted this today.

Catch up

Quit running?? I can’t even imagine. I’ve gotten distracted from running before (college and kids) and sidelined from injuries. But I wouldn’t say I ever actually quit running since I started when I was about 16. If you are not a runner you should seriously give it a try. For now, it’s still the pool for me. And my Beachbody workouts at home.

I still can’t wait to get back to running. I am getting excited now that it seems like it is not that far away. I ordered these Hoka One One running shoes to get started again. In yellow!

Hoka one

They have double the cushioning material than other running shoes, which absorbs shock and takes the impact away from your legs. They are definitely a maximalist shoe – the opposite of my first love; Brooks pure cadence. But it is what I need now. Runners that have worn them say once you run in Hoka Ones, you won’t want to wear anything else. We’ll see. Jeannette is going to try them with me. :)  You can learn more about them here:

The boys had a fun, relaxing vacation. Here they are on New Year’s Eve. Aidan has his boot  off too. :-)

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And the girls and I finally made time to catch up.

The Girls

The Girls sketch

And guess what I finished? It’s amazing what you can accomplish when you take a break from the craziness!

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Now we are back in the swing of things, but we are recharged and refocused. It feels good!

So, I am wondering, did you have a chance to relax over break?

 

Time To Get Real

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My kids are getting pretty tired of hearing about this as we drive through the neighborhood! Unfortunately it is still going to be a while for me.

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Today is day 1. Again. My orthopedic doctor finally reviewed my MRI and decided I need to be in a boot for 6 weeks and on crutches for 4 weeks. The good news is that then my stress fracture should really be healed. A good friend of mine advised me to start a countdown and I think that is a really good idea. So I guess that makes today day 42.

The other good news is that it is winter and I can wear a real boot to match this one. I can’t even imagine wearing this in the summer! But tall boots are not a bad option at all right now!

tall black boots

If you need me, you can find me in the pool for a while.

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We have a busy weekend ahead, including the Cub Scout BB gun target shooting event that I plan. I’m excited for it. Hope you have fun plans too!

Comfort Food and Bad News

It’s finally gotten cold here!  So far, we are not minding it at all. In fact, it’s kind of nice to have a chill in the air when the leaves are still pretty and the sky is still a crisp blue. Plus, nothing beats comfort food on a cold day! One of my favorites is back.

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The boys and I have discovered a new favorite this fall. We call it donut bread, because that is really what it tastes like. I have to admit I selfishly almost did not share this. Local friends – don’t buy it all!

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Such a great way to start a cold morning!

I did get some bad news last Friday. My stress fracture is not better! I honestly don’t understand how that can be right. Except for that one little 5k, I have been following the doctor’s orders.

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It looks like I won’t be running for a while still. Thank goodness for yoga! The girls talked me into swimming recently and now I am really glad they did. Hopefully I will really like it since I am running out of options (get it? 😉 )

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If not, I may join Fezzy and just lay around in the sun all day.

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So I am wondering, what did you do to speed up recovery of an injury?

Keeping Track

Our yoga instructor reminded us in class that it is a season of change, not just in the weather.  The kids are back in school and fall activities are in full force. With sports, after school activities and squeezing in family outings, life moves pretty fast in the fall.

life moves fast fb

Slowing down is a rare treat around here from the time school starts until after Christmas. So instead we will look around the soccer field or the campground or the pumpkin farm and enjoy it for what it is. One day, I’m sure we will miss it. As my yoga instructor said, “Find peace in the change.”

I’m trying really hard to find peace with not running. I know in the long run it will be better but this first week has been tough. I’m sure my friends and family will agree!

injured

 

So for the second week I am going to come up with a game plan for the next 5 weeks. Any suggestions? What do you fall back on when you can’t run because of an injury?

bright side

One thing I am going to do is start wearing my activity tracker again. When I am running I don’t ever think about getting in enough steps or drinking enough water. Now I am though. It’s a bonus to keep track of your sleep as well.  Unless you don’t sleep much at all like a few of my good friends. Then maybe you don’t want to know!

I use a Jawbone Up24. It doesn’t have a display on the bracelet itself, but it syncs with your phone app using Bluetooth. It counts steps, sleep and calories. It even gives you stats about the quality of your sleep. You can add your goals into the app and it will help you achieve them. The Up is also pretty easy to wear. It is comfortable and doesn’t fall off. So it’s time to use it again!

jawbone

So, I am wondering, do you wear an activity tracker?

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