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Post by firstorlast on Mar 8, 2010 0:08:33 GMT -5
I've been having intermittent pain in my medial tibia ever since I had a stress fracture in it a few months back. I took 8 weeks off to let it heal, started slowly but continue to have niggling problems with it. I stretch constantly, bike, swim and water run as cross-training and have been using the treadmill (woodway) when I do run to lessen impact. Any kind of running seems to bring on a dull ache and randomly it will hurt sometimes. If anyone has any advice it would be much appreciated as I've been out of commission since mid November.
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Post by oldster on Mar 8, 2010 13:23:58 GMT -5
My hunch would be that you didn't take enough time off (8 weeks would be the bare minimum). In any case, you should try to have it scanned again to make sure it is fully healed. In the meantime, you probably ought to stick to x-training until you can run pain-free (i.e. other than the very odd ache or twinge).
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Post by firstorlast on Mar 8, 2010 17:35:56 GMT -5
Thanks Oldster, I'll keep on the cross-training until all is good!
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cda
Full Member
Posts: 267
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Post by cda on Mar 8, 2010 21:11:27 GMT -5
Thanks Oldster, I'll keep on the cross-training until all is good! My gut feeling is that you're a Mcdonalds man through and through. Until you can regain control of your diet, your tibia is probably a lost cause. |
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mpd
Junior Member
Posts: 102
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Post by mpd on Mar 9, 2010 9:18:24 GMT -5
Don't take Oldster's advice fully to the bank. 8 weeks (if you actually did take it fully off) is sufficient. It is VERY unlikely and very uncommon that all the pain will be gone when you come back from a stress fracture. I experienced varied degrees of pain for up to 4 weeks after coming back, but it was manageable. The key is learning how to manage it while slowly incorporating some impact running.
In my experience (of the same injury - twice (on separate legs a year apart), this little formula REALLY helped!
1. 6 weeks of no impact (cross train as desired)
2. 1-2 week(s) of 3 runs based on the running room walk-run method. I would go into the country for up to 2 hours and walk 4 minutes and run 1 minute at a very slow pace; make sure you're walking more than running though! (Maintain cross training during this time)
3. 1 week of 3 runs for 20-30 minutes at a slow/moderate pace (Maintain cross training during this time)
4. 2 weeks of running 4-6 times a week (this varies depending on how you respond)
Other tips:
1. A LOT of self-massage, followed by ice! Do a lot of soft tissue release on the tibia (google it and it'll show you some methods on how you can do this on your own)
2. Keep up with the icing and stretching!
3. ** A lot of people will tell you to go run on "soft surfaces". Be careful with this! I found that running on soft surfaces like dirt rail-trails were great, but running on soccer fields and uneven grass surfaces was actually the worst. Ideally, you want soft and EVEN surfaces...
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