Doc On The Run Podcast

Stress Fracture Nutrition for Recovering Runners with Dr. Laura Kelly

If you're a runner with a stress fracture you're probably trying to figure out everything you can do right now this going to speed up healing of the injured bone, so you can get back to running as soon as possible.

 

If you have been thinking about bone broth or nutritional supplements like vitamin D and calcium you already know how important it is to get the nutritional building blocks into your system so your osteoblast cells can't start repairing and rebuilding the crack in the bone.

 

Did you know there's actually a cookbook written specifically to address the nutritional requirements four building healthy bones? Well, there is…it is called The Healthy Bones Plant-Based Nutrition Plan and Cookbook and in today’s episode I am getting to got to sit down with Dr. Laura Kelly who wrote that cookbook.

Why jogging is a terrible way to test healing of a running injury

No matter what injury you have, it could be a stress fracture or it could be tendinitis or it could be a sprained ligament, but whatever you do you have to sure you don't get re-injured, because that could be brutally demoralizing!

Because most runners think jogging is a lot easier than “real running” you might presume it's a lot safer for you to just start jogging to test out your state of recovery.

Today on the Doc On The Run Podcast, we’re talking about why jogging is a terrible way to test the state of healing of a running injury.

Is it normal for a fracture to be visible on x-ray after 50 days?

Hussein asked me an interesting question. He said, 

“I fractured my tibia and fibula. Is it normal after 50 days the fracture is still visible under x-ray, but I am walking with crutches and putting partial weight bearing without any pain or discomfort? My treatment was with a fiberglass cast without any surgery since the bones were not displaced.”

Is it normal for a fracture to be visible on my x-ray after 50 days? 

Well, that is a great question and that is what we're talking about today on the Doc On The Run Podcast. 

How do cushy running shoes cause stress fractures?

If you have a high arched foot that is prone to getting stress fractures, a podiatrist may have told you that you need cushy running shoes.

I got a question from someone who was given that advice. She said,

“I am so confused, I thought stress fractures were from pounding. I got a stress fracture, and my doc said it was my cushy shoes. I do not understand how this is true.”

How do cushy running shoes cause stress fractures in the foot? 

Well, that is a great question and that is what we're talking about today on the Doc On The Run Podcast. 

Worst advice ever from a doctor

I talk to lots of runners who have been given very bad advice. 

If you are reading this, you are probably a runner, and you have probably had to deal with some kind of injury that interfered with your running.

If you have seen a doctor, I am very curious to know what advice you got.

Sometimes I am curious if the "bad advice" is what the doctor said, or if it is just a misinterpretation of what the doctor said to the runner. 

Today on the Doc On The Run Podcast, we're talking about the worst advice ever from a doctor.

Can 5% incline take stress off tibial stress fracture?

Today's episode comes from Jordan, who was watching a video called “Proof you do not have to stop running with a metatarsal stress response”.

Jordan wanted to know, “Do you think treadmill at a 5% incline will take some of the stress off the tibia?”

Can a 5% incline on your treadmill reduce the stress on a tibial stress fracture? 

Well, that is a great question, and that is what we're talking about today on the Doc On The Run Podcast. 

Is pain and fear normal after 4th metatarsal stress fracture?

Today's question comes from Priscilla, after she watched the video “Proof you do not have to stop running with a metatarsal stress response.” 

She says:

“I am a distance runner, I got a fourth metatarsal stress fracture, I was in the boot 3 months. X-ray is showing some healing but not 100%. I have been walking but I fear it will open up again. Is pain and fear of putting full pressure without the boot normal? I want to run, it is frustrating.”

Is pain and fear normal after a fourth metatarsal stress fracture? 

Well, that is a good question and that is what we're talking about today on the Doc On The Run Podcast. 

Did your doctor tell you stop running after a stress fracture?

I have heard lots of different things that runners tell me their doctors said...,

"You are not built like a runner."

"You cannot run with your foot type."

"Running just does not work for you. 

Decades ago, an orthopedic surgeon who did my reconstructive knee surgery said to me, 

"If you ever run, you will have to have a total knee replacement within 10 years."

My knee is still good. And I have been running for decades. I did my first 50-mile trail race when I turned 50. I have done 15 Ironman triathlons. So clearly, my doctor's advice to stop running was wrong.

Did your doctor ever tell you to stop running after a stress fracture? 

Well, I hope not, but if so, this episode might be for you because that is what we're talking about today on the Doc On The Run Podcast. 

Does stress response equal RIP To VO2 Max?

Today's episode comes from a question on the Doc On The Run YouTube channel regarding the video entitled “Proof you do not have to stop running with a metatarsal stress response.” 

Brian was clearly frustrated. He commented:

“I wish… I have a big swollen reason under the second metatarsal. It tingles a bit while running. Slight burning. I have to alter my landing to not irritate it. I'm finished. Rest in peace to my running VO2 max. I got to focus on cycling.”

Does a stress response equal "rest in peace" to my VO2 max? 

Well, that is a good question and that is what we're talking about today on the Doc On The Run Podcast. 

Convert your off-season routine to your overtraining recovery routine

Just this morning I was on a coaching call with a runner who is recovering from a stress fracture.

Almost every runner I talk to can immediately start exercising and start doing stuff to maintain their running fitness if they understand how severe the injury is, and they don't have to just take time off. 

It is heartbreaking to me truthfully when I talk to somebody who has been completely off of their foot and on crutches in a fracture walking boot and worse, not exercising at all for two weeks, four weeks, or six weeks before I ever talk to them. 

Today on the Doc On The Run Podcast, we're talking about why you should convert your off-season training program to your recovery program when you have a stress fracture.