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A month ago I broke 3 metatarsals. Finally got round to x-ray and am now in an air boot for 4 weeks, projected 4 more weeks healing time after that. Looking ahead whilst I chew the furniture, has anybody got any tips on how to return to running after this type of injury? (32 years running, 66 years old, talent very little, commitment total!)
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HI Mal, I've had two separate stress fractures and was also confined to the air boot. Though it's good for the injury itself, it just ruins other parts of the body! I carried on with whatever exercise I could do, mostly gym, yoga, pilates - anything that didn't involve stress on the feet (or at least not much). Leisure centres/gym/classes can be reluctant to take in people with injuries though, so you'll have to check their policies on that.
I have to say I got fed up with the boot pretty quickly and didn't keep it on as long as I was supposed to - but no harm was done, the injury healed up and it meant other muscles didn't weaken too much. When going back to running it took a while to build up strength again, around 4-6 weeks. At the time of injury I was told not to swim or cycle as there's pressure on the feet through doing that too.
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Mal can you swim ? if so use a pullbouy, its a float that you place between the thighs, aids in working the upper body without having to use the legs. Helps you focus on your stroke. I have one and more than willing to loan it out.
Why don't you do some gym work ! its more upper body work but should be good for you when you start back running.
What ever you do, get well soon.
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I did alot of swimming when I was injuried which helped but I couldn't do breast stroke. I manged to get physio threapy as well which help alot. As my leg got better I went to the gym to build up my muscles. I wasn't half climbing the walls thought! Get well soon.
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Thanks for all the above, all good stuff. I have been injured before (lots of times) and made comebacks, but what I was really after was advice for when I do start training, after this type of injury. Gradually, I know and probably with new shoes.
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When I started back the XC season had just started in the autumn so I tried to build up strength by short runs on grass, then went back to parkrun and Gwent League races. I don't think there's any set recovery pattern, you just go back to running and build it up gradually.
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