Health & Fitness
Dear Community,
Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
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Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
If you have questions about this, please email help@theknot.com.
Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Return to running after stress fractures
I am now at 7 weeks of rest after being diagnosed with stress fractures in both of my tibias. They feel good now, and I think I am ready to return to running. I'm not sure where to start and I really don't want to get hurt again. My only two hurdles:
1. I am supposed to run a local 10k on July 4th, the Peachtree RR
2. I am supposed to start training for the Marine Corps Marathon after the PRR
I planned both of these and had built up a great base prior to the stress fracture diagnosis. Any way I can still run the PRR? Ideas on how to build up and not get hurt? Any training plans you all have used that have worked?
TIA ladies!
Re: Return to running after stress fractures
There was no way I was going to be running 7 weeks post-fracture. I knew this deep down and my doctor told me. I had tests done to make sure the fractures were healed.
He helped me out with a time table for when to expect to be running again.
Sorry I can't be of more help!
I wonder if a couch to 5k might be the way to go? You might have to skip the 10k. One month to get in shape for 6 miles after resting for 7 weeks is really aggressive. Might also want to consider lots of cross training and a little running, slowly transitioning to more running/less cross training. Best way not to get hurt is to increase weekly mileage slowly. No more than 10% increase per week, and I'd honestly strive for more like 5% increase with lots of lifting/core strengthening exercises.
But, I'd go back to your doctor and ask for his advice before starting to run again.
My physical therapist gave me a plan to get back into running after my stress fracture. I'm having a hard time remembering the specifics but it was something like:
Week 1: run 1 min walk 1 min for 3 miles (do 3 days/week)
Week 2: Run 1 mile (3 days X week)
Week 3: Run 1.5
and so on from there, increasing .5 miles per week until I was up to 12 miles/ week, then I was allowed to start back on a regular training plan.
My stress fracture was in my foot, so healing might be different, but I was no where near ready to run a 10K 7 weeks out. My foot would start hurting any time I really tried to increase milage, and often times I had to drop my milage back or rest for a week during the time I was building back up. The last thing you want is to re-injure yourself.
Thanks ladies! I know that you all are right; I guess I just needed to hear it. I'm thinking that I might go to a sports med doctor for an MRI instead of another bone scan to get the all clear. I have run twice with no pain. 5 min walking, 5 min running, 5 min walking the first time and then this morning- 5 min walking 10 min running 5 min walking.
I certainly don't want to end up injured again so I am definitely willing to give up my 4th race in order to be able to run the marathon.