Injured.... Help

[excersicenut]

Hi Cathe (or anyone who can help)

I just recently found out I have a stress fracture in my foot, most likely from the impact I do on a continuous basis. I had never really heard of this, but do you know if it is common with stepping?

I can't work-out, and I am just going crazy, plus worried I won't be able to go back to my regular routines once I do heal. Does anyone have any experience with this???? If so, please let me know.

Thanks,
Connie

 

[kryptychyck]

Hi,

I am sorry to hear about your injury!!! That is too bad

I had a stress fracture on my right foot years ago from running. I was in a walking cast for a month. It was tender for a few months and I had to take it easy on the high impact stuff for a while, but eventually I was able to get back to my normal routine. I notice I tend to overpronate my right foot (which then cause my pplantars fasciitis to flare up). I think I tend to favor that area where the fracture occured.

Rest and recovery is about all you can do for now. I started out walking after the cast came off and little by little I got back to my routine. I just make sure I wear good running sneakers and good aerobics sneakers that have extra cushioning and are for overpronators.

Good luck and I hope you get better!

 

[gettingfitmom]

Can you do any seated upperbody exercises??? I hyrt my back pretty bad on ice X-mas eve and I know what you mean about going crazy not being able to work out. UGH!!!!!! All in good time. Good Lick and take care of your foot. Kay

 

[excersicenut]

I can do upper body work-outs I guess, but they haven't put me in a cast yet, so I kind of exposed, so I have to wait it out. I have a parannoia of not doing cardio and gaining weight, so especially not doing cardio is really touch.

Thanks for the info. What is that plantar thing you were referring to?

Connie

 

[Spring37]

Sorry to hear that you have a stress fracture. I know exactly how you feel. Years ago I had a stress fracture in my shin from running too much. My advice would be to REST. I became frustrated from not being able to do cardio, and I started back much to soon and ended up with more problems. I had to give up running, because no matter how much time I took off, I eventually always ended up having pain in the same area.

 

[morris]

sos orry about the fracture. i am recovery from a completed stress fracture of my 3rd mt - probably from running. it was awful, i know. i was in a boot on crutches for 3 weeks, then non impact for 3 weeks, and am now getting back to running and impact but am terrified of reinjuring myself. i am a complete impact junkie. i learned to swim really well, though, and that kept my sanity. i am not a swimmer either, or i wasn't, but, now i can swim 4 miles a clip without batting an eyelash. you do what you havce to, you know? but above all, follow your dr's advice. if you continue to do impact on a stress fracture, it will completely break - i wish i had had more warning! weights and floor work are good too, but swimming was all i could do for my cardio fix for 3 weeks, then i used an elliptical with my boot for a while. good luck!

 

[excersicenut]

Thank you so much for your response Morris.

Mine is right by the 3rd toe too. I just got this air cast and I can't walk on it because it hurts too much.

Was there any particular thing you did while running to get the fracture or was it just over use. I am an impact junkie too, as I love the feeling.

Do you have any problems now with it?

Connie

 

[morris]

i do not think so. i had upped my mileage a lot and my shoes were at the end of their rope. probably just a combination of things.

as for problems now, not really. it can still be tender, and all the ligamnets in that foot are readjusting. i just am taking it slow, and i am planning to incorporate more low impact into my life.

 

[melimcn]

Well, you could try an upper body circuit type workout, either sitting down, or standing. not sure how much or if you can bear weight on the foot...

I'm thinking of basic things like punches from kickboxing (sitting in a horse stance and punching hard and fast for 1 minute at a time). Try uppper cuts, cross punches, jabs... if sitting in a chair doesn't do it for you, try doing it kneeling. It'll pull your core into the work even more!
In between those, you can lift with regular uppper body work. lift heavy enough to get your heart rate up, but of course light enough that you can keep good form.

Depending on how creative you get, you could keep your cardio fairly intact. Or at least it's better than nothing...
You can also do all kinds of pushups on your knees to keep the weight off of your feet - use the ball for declines, etc...

Again, it won't be the ideal. but if the idea of sitting around drives you crazy (it would for me, too!), you can find ways to do something, at least.