The words “stress fracture” are perhaps the most feared in a runner’s vocabulary.
Due to the length of time that it takes to heal, stress fractures can be just as much of a mental injury as it is a physical one as it requires a lot of patience, and Brad Beer talked about the emotional side of a stress fracture as running is as much a part of our identities as breathing is to living.
A stress fracture can bring on a serious case of the runner blues, especially when
When the doctor finally gives you the green light to lace up and hit the roads again, often the struggle of the healing period and anxiety about re-injury lead to added unnecessary difficulty.
Here is the low down on what to expect as you begin to run again after a stress fracture. If you want to make sure you find the best training plan to return to running after a stress fracture to stay healthy, by following the quickest (but safest) way to get back to running quickly, you are in the right place.
How to Stay Fit While Injured with a Stress Fracture
First things first, how do you know if you have a stress fracture and what does a stress fracture feel like?
If you are still in the early stages, where you are not yet sure if you have stress fracture symptoms, you can figure out if you have a fracture by reading our ultimate guide to stress fractures. Hopefully, you do not have a high risk fracture!
Now:
When healing from a stress fracture, the name of the game is to avoid weight-bearing exercise for several weeks.
Most doctors recommend 6-8 weeks to allow a stress fracture to completely heal.
Now, I know what you are thinking, and we have thought the same thing, do I really need 6-8 weeks off for my stress fracture to heal?
Unfortunately, yes.
While this time can seem interminable, it is absolutely necessary.
Runners that have grow tired of waiting and return to running after only 2-3 weeks, soon realize that the stress fracture is not fully healed and that the rest process must start over.
Not what any runner wants to do.
In some cases, particularly stress fractures that occur below the ankle, you may even need to be on crutches during this time.
Fortunately, there are ways to maintain your fitness without placing weight on the area of the stress fracture.
Cross Training While Injured and During Recovery
Aqua jogging is a form of deep water running that closely mimics the actual running movement. Your feet don’t actually touch the bottom of the pool, so it is zero impact and safe for almost any type of injury. In my experience, the only time to avoid aqua jogging is when you have a hip flexor injury, which can be aggravated by the increased resistance of the water as you bring your leg up.
Because aqua jogging closely mimics natural running form, it provides a neuromuscular workout that, in addition to aerobic benefits, helps keep the running specific muscles active. The same can’t be said for biking and swimming.
The only downside to aqua jogging is that you need a pool that is deep enough to run in without touching the bottom. If you’re lucky enough to have access to a pool of this size, aqua jogging should be your first cross training choice.
Aqua Jogging Workouts For Runners
If you’re interested in aqua jogging to rehab your injury, then the absolute best way is to use one of my favorite programs, Fluid Running.
Medium Effort Workouts
Hard Workouts
Other Stress Fracture Symptoms as it Heals
Depending on where your stress fracture is located, there is a good chance you can feel your fractured bone with every step.
This makes us very sensitive and aware of any pains that we experience, and two of the lesser known symptoms of a stress fracture from running are calcium deposits and phantom pains in the bone.
Calcium deposits
Often, as a stress fracture heals, a calcium deposit develops at the point of the fracture for protection of the bone.
When this calcium deposit presses outward on other tissue, including nerve tissue, one can feel different sensations including numbness or tingling while running for several months afterwards.
This sensation does not mean that you should stop running, but if you are experiencing consistent pain throughout the run at the point of the fracture, check with your doctor to make sure that the fracture has fully healed.
In addition to time, one way to help relieve the symptoms of calcium build-up is to have a Physical Therapist perform the Graston Technique to break up scar tissue around the site of the fracture and allow more oxygen-rich blood to flow freely through the area.
General sports massage can also help with the issue.
Phantom pains
Sometimes, as a runner returns to the sport after taking time off from a stress fracture, phantom pains in the area of the fracture are felt.
Phantom pains, often similar to the pains that a runner first experiences when a stress fracture develops, can lead a runner to believe that the stress fracture has not fully healed or that another has developed in exactly the same place.
There are a few ways to tell if the twinges of pain you are experiencing are the real thing or not:
Does the pain remain steady or progressively get worse throughout the run?
If so, check with your doctor; if not, and the pains are sporadic and vary in intensity and location, chances are that the pains are “phantom pains” and are not a cause for worry.
Here’s the deal:
Phantom pains can be caused by aforementioned calcium build up but can also be mentally induced by fear of re-injury.
Think of it as post-traumatic stress fracture disorder where instead of mental flashbacks to the time of trauma, there are phantom pains.
Is a Poor Diet the Cause of Your Multiple Stress Fractures?
In a study of high caliber gymnasts, a majority of the athletes studied who reported a history of stress fractures had a history of amenorrhea.
If you are someone who has experienced a stress fracture, hairline fracture or other bone issues, make sure that you are getting enough iron in your diet. We talked to Dr Pamela Hinton who explained exactly how much you need, depending on your situation, and how to prevent them occurring in the future.
Amenorrhea and bone density are issues that should be addressed long before a stress fracture develops and can, in most cases, be addressed successfully with the addition of an iron supplement in the diet.
Most successfully, in my own running, liquid Ferrous Sulfate taken with vitamin C (taken in the form of a pill or simply in a drink that contains it, like orange juice) has proven to raise ferritin levels in the blood.
Red meat and spinach are other foods that are rich in iron and should be important in the runner’s diet. Here are some other iron-rich foods:
- Fish and shellfish- especially clams, shrimp, salmon and tuna
- Beans- black beans, pinto beans, kidney beans and lentils
- Tofu- also tempeh and veggie burgers
- Greens- kale and collard greens in addition to spinach
- Dried fruit- apricots, raisins, dates
- Vegetables- broccoli, potatoes, peas
- Poultry- chicken and turkey (dark meat contains more iron than light meat)
In addition, it’s worth checking out our more in-depth articles on 5 essential food (other than calcium) that help prevent stress fractures and our article on foods that increase your risk of stress fractures.
RunnersConnect Insider Bonus
Download our free Stress Fracture Treatment Outline.
It’s a PDF with the treatment options for runners with stress fractures.
How to Get Back to Running
When you finally get the green light from your doctor to start running again, it is important to accept the fact that the first few runs will be tough.
After several weeks without running, the first run back may feel like you’ve never run before.
This is normal. And rest assured in a few days that feeling will start to fade into usual running.
Alternating walking and running is a great way to ease back into running full time.
If you are not a runner that is used to running seven days a week, make sure that you begin conservatively:
Run one day, take the next day off, then try two days on, one day off and increasing slowly from there.
Here is one sample 4 week return from stress fracture training schedules
| Monday | 3 x 9 min walk, 1 min run + core + hips + lower leg strength |
| Tuesday | 45-60 min ellipical medium |
| Wednesday | 45 min elipitcal easy or 45 mins bike hard |
| Thursday | 3 x 9 min walk, 1 min run + core + hips + lower leg strength |
| Friday | 1-2 hours moderate bike/elliptical – simulate long run |
| Saturday | 4 x 9 min walk, 1 min run + core + hips + lower leg strength |
| Sunday | Cross training – outdoors |
| Monday | 3 x 8 min walk, 2 min run + core + hips + lower leg strength |
| Tuesday | 45-60 min ellipical medium |
| Wednesday | 45 min elipitcal easy, 45 mins bike hard |
| Thursday | 4 x 8 min walk, 2 min run + core + hips + lower leg strength |
| Friday | 1-2 hours moderate bike/elliptical – simulate long run |
| Saturday | 4 x 8 min walk, 2 min run + core + hips + lower leg strength |
| Sunday | Cross training – outdoors |
| Monday | 4 x 6 min walk, 4 min run + core + hips + lower leg strength |
| Tuesday | 60 min ellipical medium |
| Wednesday | 45 min elipitcal easy, 45 mins bike hard |
| Thursday | 5 x 6 min walk, 4 min run + core + hips + lower leg strength |
| Friday | 1-2 hours moderate bike/elliptical – simulate long run |
| Saturday | 5 x 5 min walk, 5 min run + core + hips + lower leg strength |
| Sunday | Cross training – outdoors |
| Monday | 6 x 5 min walk, 5 min run + core + hips + lower leg strength |
| Tuesday | 60 min ellipical medium |
| Wednesday | 45 min elipitcal easy, 45 mins bike hard |
| Thursday | 6 x 5 min walk, 6 min run + core + hips + lower leg strength |
| Friday | Off – rest day |
| Saturday | 3 mile run |
| Sunday | Cross training – outdoors |
If you take one thing from this article, have it be this:
One of the biggest dangers in returning to running from a stress fracture is taking all of your pent up physical and emotional energy out on those first few runs and seriously over-doing it.
Leave the negative emotions of the past few weeks of resting at the door as you step outside for your first run and take time to run easily and smoothly, celebrating once again having a strong pair of legs beneath you.
52 Responses
Great article. Just what I needed to read. Diagnosed with stress fracture in July and started running again after 8 weeks but felt so many twinges (phantom pain or calcium build up) that I kept thinking couldn’t have healed yet and I drove myself crazy. I’m 4 month post fracture and finally not feeling anything. Great article
I had a calcaneal RSI fracture confirmed on MRI (presumed no cortical involvement); used a crutch for partial weight bearing for 3 weeks; pain resolved so I am now doing daily activities with no aid. Started back at the gym in the fourth week for upper body exercises only. Interested in people’s opinion as to how to progress from here.
Hey, i know that this is an old post but im returning from stress fracture and I can say that Im really scared to be back on running. Im afraid to try and add more time for the run or try tu run more quickly. I somtimes have aches where my stress fracture was and it gives me a kind of ease to see that more people have it, so thank you for this post.
Hi Amit, that is normal to feel scared, and also very normal to have some aching in that area. Glad you enjoyed the post. Take it gradually, and you will be back to running before you know it!
Perfect! Thank you! I amhappy to hear this!
Hi All, This blog/article has been very beneficial. Am recovering from “Tibia Media” Stress fracture since July 2014. Stopped running until October 2014. Eagerly started again in Oct for few days, pain came back. Stopped until December. Ortho, told me to wear the boot. Which I did until end of March. Now on elliptical and slow walking on tread mill. I did try to run yesterday few minutes and I could feel the pain. Probably the explanation in the article does spell out the reasons and makes sense.
Thank you,
Hi Sunil, thanks for reaching out. We are glad to hear that you enjoyed the article. It sounds like you are being smart with your return to running, just make sure you progress slowly, and maybe consider the walk run method until your body is ready for full running. This post may help you with that 🙂 https://runnersconnect.net/running-injury-prevention/runners-guide-to-stress-fractures/
Recently diagnosed with a 5th metatarsal stress fracture… a month after being released to run from a plantar tendon tear which also put me in an offloading boot for 12 weeks. Trying not to become depressed… but it’s hard. I’m scared to do anything…
Hi Laura, sorry to hear about your stress fracture and tendon tear. It is not surprising that you are worried about returning to running. You just need to make sure that you return to running as gradually as possible. This guide should help, and we also have this post about stress fractures https://runnersconnect.net/running-injury-prevention/runners-guide-to-stress-fractures/ Is your nutrition good? Make sure you are getting lots of healing foods, hope this helps https://runnersconnect.net/running-nutrition-articles/diet-for-injured-runner/ Good luck! Let us know if we can help with anything else!
Hi Coach Tina,
Sincerely Thank you for your words of encouragement.
I sincerely think, the foot pronation is a big player/contributor towards tibia stress fracture. No support to the arch, triggers “Sheen Splints” and excessive running in-turn aggravates to “Stress Fracture”.
Am not a medical/physician/ area. Am a musician who loves to ‘drink wine, listen to music while running”.
Many, Many thanks for your article.
Sincerely, sunil
Had pain on my shin bone for months. Me thinking it was just shin splints would keep going on it until the point it was so bad.. Then went got X-rays and doctors said that its a healing fracture. What does this mean exactly and how far have j been. To tell the truth I haven’t stopped running. It’s to hard to tell myself to stop
Hi Yas, your fracture is unlikely to heal if you do not allow it time to recover. We know it is hard to stop, but you are risking getting a full break in the bone, which would require surgery. Of course you may be fine, but is this a risk you want to take? We are big fans of cross training, and you can learn more about that in one of our recent podcasts with physical therapist Jeremy Stoker; https://runnersconnect.net/rc50
Hope this helps, good luck!
I haven’t ran in 6 months after being told I have a chronic stress fracture. I’ve recently started doing walk/runs and some weight bearing exercises in the gym. Occasional I have a achy pain on the point of fracture on my tibia and can feel a very small lump. What should I do? Get my leg scanned to check for the all clear? is this normal?
Hi Francis, the lump is what your body has built up as it repaired your bone during the healing process. Read above about calcium deposits and phantom pain for more information on this. Hope this helps!
Thank You I was worried the fracture was still not fully healed after having some achy pains! Do you still think i should get another scan on my tibia?
It would probably be best to just slow down your return to running a little, and see if the pain subsides. Especially if what we wrote about Phantom pains above sounds familiar to you!
Good article. I had a stress fracture in my right foot in late January after an indoor race. I didn’t have insurance at the time so I didn’t get it looked at until about 3 weeks later, nothing showed on the x rays. Still, I took 6 weeks off of running and started a walk-jog regimen for 3 weeks, 3-4 times a week and was started experiencing “pain.” I took another 3 weeks off, of all activity this time. Was sure the pain would go away but after jogging for 3 weeks, 3x a week, I’m still having discomfort. It comes and goes when running. Not sure what to make of it.
Hi Zach, glad you enjoyed the article. Does it seem like the pain matches up to the phantom pains we talked about in this article? It may be that your body was not quite healed. Unfortunately it would be almost impossible for us to tell you what it is, but you could read up on stress fractures a little more thought this article https://runnersconnect.net/running-injury-prevention/runners-guide-to-stress-fractures/ and download our guide. It may give you some insight into what is going on here. Hope this helps!
This is a great article. I have these wraps for my feet that I used for plantar fasciitis, but I don’t see why they wouldn’t help in recovery from fractures in working your self back into running. The blood flow stimulator would be used before a run to help warm up the area and the cold is put on immediately after to help prevent against inflammation from building up. Not sure if the blood flow wrap will help with the calcium build up but it may. Worth a look into at least.
http://www.kingbrand.com/Plantar_Fasciitis_Treatment.php?REF=34PV1.291
This article is restoring my faith in humanity! 9 weeks since right foot stress fracture and huge bony contusion. 8th week in boot. 2nd with rolling knee cart. Starting to get very concerned I’ll never be a “runner” again…
Hi Cassie, glad to hear this post has provided you some comfort. It is never too late to start running, and for that reason, you may enjoy this podcast episode with Margaret Webb (https://runnersconnect.net/running-interviews/margaret-webb/), she has friends who even started running into their 90s! This may keep you company while you cross train, hang in there! Your body will heal, and these foods may help: https://runnersconnect.net/running-nutrition-articles/diet-for-injured-runner/ Hope this helps!
My 13 year old daughter was told she has a metatarsal stress fracture today from the orthopedic surgeon. Still having an MRI to confirm, but she is just so discouraged. This came on the last month of track season. She will be about 2 weeks of no activity, and then he will release her to cross training no impact stuff. But summer training for cross country starts next week, so she will miss about 8 weeks of that.
That would leave about 6 weeks before cross country season starts when she is released to start running. She is really competitive, ran over the last two summers with the high school runners and had great results for the last two seasons. Finished top 25 and top 10 at state the last two years, and set her goal to make varsity as a freshman in the fall. But the situation just seems hopeless right now.
Hi Glenn, thanks for reaching out. I know it is frustrating, but for a younger runner, this is probably the best time of the year that it could happen as she is unlikely to be missing out on racing. You may just want to be careful with her training a little. If she has a stress fracture at this age, she might be doing too much for her body to handle. She has plenty of time to grow and run well, but if she is rushed back to the sport too quickly, you could risk serious long term damage. It would be best to have her completely rest and allow her body to heal. Hopefully this helps.
Thanks Tina. I think how we got here is that, in addition to cross country, she ran track this spring and really pushed herself. She made the traveling team in 5 events (you’re allowed to be in no more than 4). This included shorter distance events like the 800m and 400m, plus the 4x400m relay. All that and the change from running on grass in cross country to running on the hard flat track was just too much I think. I already talked to the high school coach about her situation, and he assured me he will make her take it slow at first, possibly miss the first couple meets in the fall.
Great article! I was diagnosed in April with a fibula stress fracture. I was cleared by my doctor to start running again last week and hired a running coach to ease me back into it in order to be ready for my next marathon. I have a slight pain that comes and goes throughout my runs and sometimes the area is sore following my run. I go back to my ortho in a few weeks but was wondering if this was normal to have post run pain?
Hi Ashley, thanks for reaching out, and it is good to hear that you have hired a running coach to help you return safely. It is normal to have phantom pain on your return, we actually talked about this in the post (there is a section on it above). So yes, there could be pain, but you will know in your heart if the pain is strong enough to take a step back. Just continue to do the exercises and icing after each run, and it should continue to improve. If it does get worse, then it is time to take a step back. You have our best advice in this post.
Thank you for the article coach. My daughter was having a break out senior season (number one in the state in both 100 and 300 hurdles – very exciting) then ended up breaking her navicular bone and had to miss the remainder of the season. Fortunately, she will be running in college and just got the go ahead to begin workouts non-running). Looks like aquajogging in the best route for her at this point. Is there a site with common workouts for 400 runners (she will be transitioning to 400h)? Is it best to go with a pulse check or ocunt the number of reps her leg(s) turnover? Just trying to maximize this time so when she hits the track she will be as close to her best as possible.
Thank you so much
Hi John, thanks for reaching out. Congratulations to your daughter, that is very exciting for her, but sorry about the fracture. As for aqua jogging for shorter distances, we have a few posts that will help you: https://runnersconnect.net/coach-corner/aqua-jogging-for-runners/ (that one will give her workouts). The bungee cord method is probably going to help your daughter the most. We also have a post coming out in a few weeks from one of the best pool running coaches and experts in the country. Make sure you follow runners connect and sign up, and you will appreciate that post. In the meantime, if you have her follow the guidelines in the post I shared. AS long as you keep her fitness up, she should be able to transition well by the time track season comes around. Hope this helps!
After 2 months of going undiagnosed from overuse and a fall down the stairs, I had a bone scan find a tibial stress fracture. For that initial 2 months, I knew something was wrong, but the doctors couldn’t find it in the MRIs…so I continued to try running a mile or so every other day and I iced and biked, but trained with weights intensely.
I am now 4 weeks out since being diagnosed, and have done nothing but bodyweight exercises and spinning with no resistance.
I still feel this “pain/twinge” like thing when I am walking still….but the spinning or bodyweight exercises gives me NO pain….
Do you think that is a calcium build up? I have upped my dose of calcium and vitamin d, and have stayed off it religiously other than that mini workout everyday….I just feel scared to try walking and upping my training if I feel that little twinge/pain still. I see my doctor in two weeks.
Hi Mike, thanks for reaching out. Sorry to hear about your stres fracture. That is usually how it works unfortunately, we know something is wrong in our hearts, but just cannot bring ourselves to listen. You might enjoy listening to our podcast that went live last week, it was all about cross training, and will give you some comfort in what you have been doing 🙂 https://runnersconnect.net/crosstrain
As for your pain upon returning, we actually just covered this recently in a post about returning to running, and there is a section about walking . This may be exactly what you were looking for https://runnersconnect.net/uncategorized/bone-stimulator-fracture/
I think it is probably just not completely healed yet, and the weight of your body on your leg is just enough to cause discomfort, but spinning does not put any weight on, and that is why you do not feel it. The podcast will give you more of an idea, but for now, it would be best to just stick with exercises that do not cause any pain, during or after, and try to keep off it as much as possible until you see your doctor.
hang in there, it is frustrating, but you will get back 🙂 Hope this helps!
Hello, this post has helped me a lot. I was diagnosed with a stress fracture this past June when I got the fracture in May. I was on vacation in another country during June so I couldn’t get a boot or crutch. I came back home and got a hard sole shoe from the doctor and it’s been 5 weeks since then, and I see him again in a week ( 6 weeks in shoe). I don’t feel pain when I walk in the shoe, but when I rest, I feel something. I’ve missed all of summer xc training. The first mandatory practice is the day after I see the doctor again. I’m afraid it’s not healed and the past few months have been so frustrating and depressing for me. I’ve missed a lot of races I signed up for and just about all of my friends are runners. I’m very competitive and I’m afraid this cross season I’ll be really slow. What do I make of this situation ? Thanks.
Hi Nicole, glad you found this post helpful. It can be frustrating returning to running and knowing what to do with your training. The doctor will be the best person to talk to about the pain you feel, but if you follow our guide, it will help you keep moving in the right direction. Rest assured, there will always be more races, and if you stay persistent, you will make it make to running in time, appreciating it much more after a long break. Your body will remember what it is doing. We have another post on returning to running from stress fractures, which may provide you further comfort https://runnersconnect.net/uncategorized/bone-stimulator-fracture/
Hang in there! Your persistence and perseverance will pay off!
hello there 🙂 I’m not sure if my last comment went in so I’ll send this again if you don’t mind 🙂 I have a second metatarsal stress fracture. I injured it the end of May. I took the mandatory 2 weeks off and I felt pain in my foot, I thought the two weeks after the last track meet would have healed the pain. We then went on vacation out of the country for a month. The pain still did not stop while walking so we saw a doctor. The doctor wasn’t very good because technology wasn’t really as advanced there so he said there’s a possibility that there’s a stress fracture and to just put more weight on my heel. Two weeks after that in July, we came home and saw a doctor here in the U.S. He confirmed it was a fracture and gave me a hard soled type of shoe. He then said to come back in 6 weeks. I am at the middle of week 5 and am seeing him next week. I don’t feel pain when I walk with the shoe but when I sit I feel like I can feel something, like my foot is tight. I’m scared that it is not healed and I haven’t ran since that track meet may 26th and I’ve been in the shoe since July 1st. I’m 15 years old and a very competitive runner. The first xc mandatory practice is next Wednesday ( the day after I see the doctor for the 6 weeks) and I’m hoping its just the phantom pains that you mentioned. It’s been a rough few months for me, all of my friends are runners and I’m depressed so I sleep and slug around a lot. I’m afraid Ive lost all of my endurance and will be slow again or re- injure myself when I finally can run. It’s said that it takes 6-8 weeks to heal but other websites say months to a year. Does not running on it from May to July (but without the shoe) count for some healing weeks?( plus 6 weeks in shoe) And what do I make of this situation? Thank you. sorry if that was confusing
Hi Nicole, I have replied to your previous comment, but if I have not answered your questions, please let me know. By now you probably have had your cross country practice and seen the doctor, which is probably your safest option to listen to. If you are only 15, it is best to be on the conservative side, to make sure you have a future in running. You have plenty of years ahead of you, so do not fret if you have to miss some time. Make sure you continue to listen to your body as you recover, and listen to the recommendations your doctor makes.
I have read all the replys regarding stress fractures and find it quite a relief that others are in the same suituation as myself, i have a stress fracture in my left foot and have done no running for 3 weeks, been a major mental battle.
Hi Jason, glad you have found some comfort through this post. We also have another post on returning to running following a fracture, which you may enjoy https://runnersconnect.net/uncategorized/bone-stimulator-fracture/ Hopefully by now your foot has healed a little more, and you are feeling better. It can be tough mentally, but if you listen to your body, you will return, and appreciate it more after the break! Hang in there!
I was diagnosed with a stress fracture in the middle of training for the NYC Marathon. I’ve taken 5 weeks off and am pain free. I’m flying to NY and bringing my family with me, so this race is really important to me. My goal at this point is to finish. I had completed a 17 mile run at the time of injury and have 11 weeks left to train. Any advice?
Hi Michele, so sorry to hear about your stress fracture, but that is great you are now pain free. You may enjoy this 9 part training course https://runnersconnect.net/hal-higdon-marathon/ especially as it is free! We would love to have you join our runners connect community, and could then tailor your workouts specifically to you, but this may be the next best option. The best advice I can give is to listen to your body as you return. Do not try to cram in workouts, and be conservative rather than pushing the limit. This article may put your mind at ease, especially as many runners tend to put too much focus on the long run https://runnersconnect.net/coach-corner/are-you-putting-too-much-emphasis-on-the-long-run-as-part-of-your-marathon-training/ Finally, here is a NYC race guide for you https://runnersconnect.net/running-training-articles/new-york-city-marathon-race-strategy/ Hope this helps, and if you need anything else, let us know. We would be happy to help! Best of luck!
Thank you so much!! I am putting a lot of focus on the long runs so the information is so helpful.
Fractured the tibia in my right leg May 2015. No surgery needed just a leg cast for 6 weeks. Got the green light to start running again 2 weeks ago. I’ve been running but I still “feel” something on the injury spot. I am not sure if that is a “phantom” pain or if it is legitimate pain. When will these pains subside?
Hi John, it is good you were smart about your training, and took the time off. We have a multitude of posts on returning to running after a stress fracture and they are all at the bottom of this post https://runnersconnect.net/uncategorized/bone-stimulator-fracture/ This will explain the phantom pains to you, and yes, it is common, but we also explained about how to determine whether to speak to your doctor or not in this post itself. We cannot answer this for you unfortunately, you need to see if it gets worse throughout, and then consider if you are moving too fast with your return. Hope this helps!
Appreciate the reply! Leg is feeling great today and even went and did a run and it still feels good now. I’m not overdoing it I am quite certain, no sprints or anything for a little while longer that’s for sure. I will look at the link you provided, thanks!
Happy to help, just be careful, and continue to listen to your body! Let us know if we can help with anything else 🙂
My 14 year old daughter first year of CC and had a 2nd metatarsal stress fracture with some nerve pain & a chilies tendonitis. We are just approaching 6 weeks of no running. Dr. gave go ahead 2 days ago and have done 5 minutes of running each day and continued with swimming and elliptical. Is this too early to return? We know to go slow when returning and she will miss State so her recovery is the most important. She was just given the go ahead by her ortho and I just want to make sure it isn’t too early! These last 2 days no pain, but maybe a tiny bit about an hour after, lasting a short time.
Hi Angie, thanks for reaching out. Sorry to hear about your daughters injuries. The advice in this post should be a good guide for you to use during her return to running, we also have this article https://runnersconnect.net/uncategorized/bone-stimulator-fracture/ It should answer some of the questions you will behaving and will help her determine what to run through and how much to do. Hopefully she has a speedy return, but it is better to be safe than sorry with these injuries, so try to be conservative.
Thanks for the article. I just got the green light to go 50% after 13 weeks post fibula stress fracture and ligament rupture. 8 weeks in a boot with nothing allowed, not even biking. I’ve run twice 5 minutes run, 5 minutes walk repeat with no pain doing it, but aching the next day and I’m feeling so paranoid that I have discomfort around the site. I do not want to reinjure. I am hopeful this will pass in time.
I had multiple marathons this season. I started training in mars with much trail running. I run a trail marathon (off-road, much ups and downs) in the end of juni and straight Ahead started to train to Amsterdam marathon (flat asfalt) at the end of october . With not anough restitution i enforced on my self an injuri! I got severe pain in the tibia at around 3 weeks before deadline. I trapped down the milage and run Amsterdam. It was enormously pain. Finished with 03:35 just couldn’t run faster because of the pain.
Extreme pain for about one week after. Got MRI at about 5 weeks after. Diagnosed stress fracture at the tibia. I’m 9 weeks after. Traumatized. Not running. But (and here is my question) doing much core trainning from week two. I feel that the stimulated muscle (the tibia) presses the bone. Causing some sensitivity (i dont like to define it as pure pain). What do thing about core/ stability training two weeks after diagnosed ?
Hi coach Tina,
In bike accident, my right hand wrist radius bone got fractured “minor hairline”, the orthopedic doctor plaster my hand for one month and i like gymming and weight lifting very much. Please suggest me can I start doing free weight exercise right after opening of hand plaster or I have wait for one more month.
I have a tibial stress reaction according to doc. I am about 2/3 thru marathon build-up and this injury has had me in the pool for the last 7 days. Now I can feel things getting better fast to the point where I can’t feel it at all. Do you have any return to running advice in this scenario. I have actually had this injury before, caught it early, and pretty much returned to original volume and intensity after week off but I could have gotten lucky that time.
Sarah, Great article!!! I have been struggling with not running for six weeks. The emotional toll is worse than any physical pain. I received a diagnosis of tibial stress fracture the first week of September and have been on a boot for 5 weeks. Will see my doctor next week but have been worried about the pains that come and go. It’s nice to find out other people that go through the same. I found your blog when I started looking for ideas of how to get back to running; I am very nervous about not being fully healed. Is there a way to tell for sure? I can walk without pain now, but I still have tenderness upon touch to the spot of the leg where the fracture occurred. No swelling.. : (
Thanks for finally talking about >How to Return to Running
After a Stress Fracture <Loved it!
Yeah I’ve just started back running again after beening cleared and I still have aches in the area of the fracture. It feels great knowing that others say the same.