Stress fractures are fairly common injuries that occur in athletes and long distance runners. They are also seen in people suffering from osteoporosis when the bone density is low, making the bones fragile and prone to fractures. They can be a career nightmare for any runner - for this reason it is very important to treat yourself with professionals, to ensure optimal recovery and to be able to return to racing.
Steps
Part 1 of 3: Accelerating the Healing Process
Step 1. Rest for the first two weeks
Immediately after a fracture, total rest is recommended. During this time, pain and swelling will be at their maximum because the fracture is still fresh - any additional stress will certainly make the situation worse.
- Resting doesn't mean staying in bed and living like a slacker. Resting simply means avoiding strenuous activities that can add load to the bones and muscles. Avoid high impact exercises such as weight lifting and heavy objects.
- If the injury is severe, your doctor or physical therapist may ask you to use crutches to move around in order to avoid bearing weight with your bones. It is important to rest properly and not to walk or carry weights on the leg as soon as the pain is relieved with pain relievers.
Step 2. Add iron to your diet
Iron is an essential part of red blood cell production. Red blood cells are produced by the bone marrow in the bones, so you need iron for fast healing. It also helps increase the body's iron stores, known as ferritin. You can get more iron by eating:
- Clams
- Oysters
- Animal liver
- Walnuts
- Beans
- Whole grains
- Tofu
Step 3. Add a daily dose of Vitamin C to your diet
Vitamin C also plays an important role in bone repair, it is responsible for the production of collagen, which forms connective tissues, bones, cartilages and ligaments. Here are some resources of this vitamin:
- Oranges
- Lemons
- Kiwi
- Cabbage
- Guava
- Yellow peppers
Step 4. Alternatively, consider taking iron and vitamin C supplements
You need to take iron along with vitamin C, because the latter increases the degree of iron absorption in the body. If your diet doesn't allow you to get these foods, consider using supplements. Taking 10 mg of iron and 500 mg of vitamin C per day is enough.
Talk to your doctor about seriously changing your diet. Some supplements may not be healthy for you
Step 5. Eat more dairy products for calcium
Dairy products such as milk contain a lot of calcium. As you know from elementary school, calcium helps keep bones healthy and grow them, so drinking a few glasses of milk every day will work wonders, ensuring your body is getting the right amount of calcium.
Consume low-fat products so as not to cause a sudden spike in blood pressure or cholesterol. Choose natural cheeses, skim milk, yogurt, and low-fat cheeses
Step 6. Make sure you have a balanced diet
To avoid potential acidity and heartburn as a side effect of pain relieving medications, you need to have a healthy, balanced diet. Try to get more fruits and vegetables, as these contain many of the essential vitamins and minerals that improve the bone healing process and your overall health.
You can also take fish oil and multivitamin supplements, as long as you discuss these with your doctor to decide which ones to take and in what amounts. An excessive amount is not good, even for a healthy thing
Step 7. Consider getting examined by a physical therapist
Depending on the severity of the injury, your doctor may refer you to a physical therapist who may outline the best method for you. This could include anything from pain relievers to strengthening exercises, splinting, crutches.
There are no special exercises to do for stress fracture healing. The secret is that you should keep a good balance between overloading your feet and facilitating healing through activity. Asking an expert for advice will help you find that balance
Step 8. If your doctor prescribes painkillers, do not immediately go back to running as soon as the pain subsides
If the fracture is localized and small, the orthopedist may not put the same or cast on you. He may just prescribe some pain relievers and anti-inflammatories such as ibuprofen, acetaminophen or tramadol, in cases of severe pain. However, you should be cautious before immediately deciding to start running again as soon as the pain goes away thanks to medication. Remember: the pain hasn't gone away - it's just masked by the meds. You still need to rest your leg.
- A stress fracture can take between 5 and 8 weeks to heal, so it's very important not to rush, as this could worsen your condition by delaying the healing process.
- It is important to note that some light weight activities done 2-3 weeks after injury can somewhat stimulate the healing process, but care must be taken and expert advice should be sought.
Step 9. Be patient
Knowing that you have small breaks in your bones, you need to be patient, as healing the muscle and repairing these fractures takes time. It can take 2 weeks, 6 weeks or even 12 weeks, depending on the severity of the situation. If you start running while there is a modicum of pain, it won't help - in fact, it will jeopardize the situation with a more serious fracture.
Part 2 of 3: Improve Up to Run
Step 1. After the first two weeks, resume some very mild exercises
After this time, the swelling and pain will naturally subside. At this stage it is advisable to start slowly. Jogging and swimming are great exercises that can help maintain cardio exercises without straining your feet too much.
- Before starting any type of exercise, however, always ask your doctor for advice, who will check and give you the green light.
- If the swelling has been reduced to the point where you start to see skin wrinkling again, that's a good sign of good healing.
Step 2. Stay in physical shape
Before you start running again, it is important to maintain your fitness by doing simple exercises such as water jogging, swimming and cycling. You can do them 3-4 times a week, for 30 minutes. If you can't do any exercises, don't force yourself. The body will tell you if you can do activities or not.
A great exercise for injured runners is water jogging, i.e. trying to run while the legs are in the water. To do this you need a floating belt and water shoes, which can be purchased in any sports store. Water jogging ensures that the force you resist in the water does not damage your bones, and at the same time you will be able to burn calories and get a good cardiovascular workout
Step 3. Estimate if moderate pain is present before returning to running
Before returning to old physical habits. you should take a test drive. However, before this you should evaluate if there is still moderate pain in the injured area. If pain is present, even if it is moderate, do not take the test ride. It can only worsen the physical condition, because it could indicate that the bone has not yet completely healed.
The sooner you go back to your usual business, the more risk you run. If you've only been resting for two weeks, be prepared to wait longer, if only to be safe
Step 4. Start with small runs and gradually increase every 3 weeks
You can't run the usual distance you used to be. Out of the blue. Distance, frequency, and duration should not all be increased at the same time. You can try increasing one or two, but never all three to keep fit. Increasing one too much can cause muscle and body problems, because the body is no longer used to your old activities.
It is advisable to alternate walking with running to get used to the muscles and body. You can run for 3 days every other week. Avoid running for 3-4 days in a row, this could create an injury to the muscles and bones. After 1 month you can run every 2 days, with 1 day off. With this type of program you can go back to your old running habits
Step 5. Apply an ice pack after activity if you feel moderate pain
If you've been resting for 3 months and feel moderate pain after running, it doesn't mean you need to stop again. It could be due to phantom pain. Apply an ice pack to the area for 15 minutes until the pain subsides. If it disappears, it means you are fine. This is just a small inconvenience that you will have to deal with.
- If the pain increases and continues while running, you need to go to the doctor. However, if it's just phantom pain, it will be sporadic (comes and goes) and will vary in area and intensity as you run. It will eventually go away as you keep running, so feel free to keep a positive outlook on your life as a runner.
- Avoid being afraid and constantly thinking about bad memories, because phantom pain has to do with the mind. There may be pain just because of the thoughts.
Step 6. Don't force anything
The next time you engage in long running activities, it's best to take precautions to avoid new fractures. Look at the surface where you run. Is it comfortable for the feet, ankles and legs? If you can no longer bear the fatigue caused by running, it is best to stop and rest for a while. Better not go too far, you don't want to get another fracture.
Part 3 of 3: Understanding Your Condition
Step 1. Understand what a stress fracture is compared to other injuries
As the name implies, a fracture that occurs due to repeated stress and overexertion of the bones is called a stress fracture. Of course, such efforts are commonly found among runners. Small and sometimes multiple breaks usually occur in the bones, particularly those of the foot (called the metatarsal bones) and other weight-bearing leg bones.
This condition can happen to anyone, especially those who are physically active. When you walk, your body absorbs forces 2 times your weight and when you run, even more force is applied to your body and bones. This is why stress fractures happen: because the body absorbs repeated large forces that the bones can no longer support
Step 2. Try to recognize the symptoms
While there may be no significant symptoms as in a severe fracture, stress fracture is characterized by the presence of constant pain around the fracture area. This will get worse during physical activity and sometimes even while walking or standing for a long time. Swelling around the fracture area is also common.
Some also have redness and inflammation around the painful area of the bone
Step 3. If you have any of these symptoms, see your doctor
For all stress fractures, from minor to severe ones, it is recommended to go to the doctor immediately. Your doctor will see you and request a CT or MRI scan.
- A simple x-ray sometimes does not help pinpoint a stress fracture, due to the small size of the break present.
- Stress fractures shouldn't be left to your judgment. If there is pain, it must be treated by a doctor.
Advice
- Stress fractures can occur in the tibia, femur, ankle, or foot.
- You may need crutches or special supports to help you with the healing process.
