joelcrad3 - 2012-07-16 12:11 PM
Has anyone had a stress fracture in the 2nd meta tarsal? I've been off running for 6 weeks now with that injury and want to get back into it... The physio recommended short runs mixed with walking every few hundred metres or so starting this week (his advice 2 weeks back after 2 weeks of walking). Im a little hesitant because its still slightly sore to touch on the top side but no pain or niggle just walking. Basically just interested if anyone has had the same injury and how long rehab took and how they attacked it (I can't afford to continue with the physio). I have my first half IM in Dec and would like to know just to ease the nerves.
Hi, I had one in beginning of march, for two months I only ran up to 1km once a week, mostly because during the day I'd not feel any pain but as soon as I started running I could feel it. After two months I started to do short regular runs, figured better to do frequent runs than distance runs, I did like 3k two or three times a week, and even that could cause pains.
I'm now beyond 5km and I have done 2 10k races in june almost 4 months after the injury. But I'm not up to speed yet, and I'm still careful not to overload my foot.
I suggest you do extra swim and bike workouts instead of running, it's better to be sure that the fracture is properly healed. You can stay in good shape and fitness with the other sports.
Once you do start running, be very careful not to increase load too fast. Avoid running on hard surfaces, and beware of irregular surfaces too, a running track may be a good idea. Avoid speed work, avoid distance runs, go home one lap before planned or if you feel any pain.
Add exercises strengthening the foot muscles to your program, like balance exercises that work the small muscles in the foot. Don't do weight exercises just yet, use your body as the natural weight. Walk barefoot now and then, but don't run without shoes with a soft sole. It's the sole in the forefoot that matters.
Whatever you do, listen to your body, pain is game over for the day.
Cheers, Erik