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. 

Sesamoid stress reaction healing time

I got a question from an injured runner, and she wants to know about the amount of time it takes to heal a stress reaction in the sesamoid bone in your foot.

She said:

“I have had a stress reaction in my tibial sesamoid that led to a lot of pain and swelling. I am reading mixed reviews on healing time. I have been off it for three weeks now, either on crutches and taping the toe to immobilize it or in a walking boot with tape on the toe and sesamoid dancing pads to avoid pressure on the bone. I am a 38-year-old healthy female.”

Today on the Doc On The Run Podcast, we're talking about sesamoid stress reactions and the expected healing time. 

Will 3 weeks of bed rest heal a stress fracture?

Today's question comes from someone who watched the YouTube video on the Doc On The Run YouTube channel called “How long before I can run with a stress fracture.”

The comment was:

“Thank you so much for this video. I want to ask if resting for three weeks, complete bed rest and I can afford to do this because I am a student, and it is summer holiday then I can walk to my college to do daily normal tasks. I do not do any physical training or running and my college is about a kilometer away.”

Will three weeks of bed rest heal a stress fracture? 

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

Top 3 questions to ask your doctor when you are told to stop running because of a metatarsal stress fracture

There is nothing worse than being told to stop running, especially when you have no idea how long you're not going to be able to run. 

You like your doctor. She is nice. She is smart and helpful. She seems to really care about your running, and even listens to you talk about your last run. 

But when she tells you, that you cannot run, there are three questions that you need to ask.

Today on the Doc On The Run Podcast, we're talking about the top three questions to ask your doctor when she tells you, you have to stop running because you have a metatarsal stress fracture. 

2 real reasons doctors tell you not to run your race with a stress fracture

When you get a stress fracture, the main thing you are trying to do is figure out how bad it is.

How much does it hurt?

How can you get it to heal as quickly as possible?

Although inflammation is an important part of the healing process, it can be very disruptive to two parts of your process of getting back to running. 
 
What are the two worst things about inflammation when you have a stress fracture? 

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

The 2 worst things about inflammation with a stress fracture

When you get a stress fracture, the main thing you are trying to do is figure out how bad it is.

How much does it hurt?

How can you get it to heal as quickly as possible?

Although inflammation is an important part of the healing process, it can be very disruptive to two parts of your process of getting back to running. 
 
What are the two worst things about inflammation when you have a stress fracture? 

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

2 questions that prove your stress fracture grading is useless

One of the most useless obsessions I witness in runners is to focus on the grade a doctor uses to label the stress fracture. 

You should care if you can run, you should care if you can work out, you should care if you have to sit around in a fracture walking boot and do nothing.

Most of the time runners call me and they are trying to get an answer from me on what they can do, I know their stress fracture grading is useless. 

The reason for that is because I just asked two questions based on it and if you ask your doctor these same two questions, it will help you figure out whether or not you can start working out sooner.

Today on the Doc On The Run podcast, we're talking about two questions that prove to me your stress fracture grading is useless. 

The only time a runner with a stress fracture should take ibuprofen

Ibuprofen is a very popular medication among runners. I have seen ibuprofen tablets scattered on the course at every marathon and triathlon I have ever done. 

Runners take it when they have aches and pains, or to get through races, but I can tell you that there is only one valid reason to take ibuprofen.

To me, the only time a runner with a stress fracture should take ibuprofen is when you have what I call a non-skippable race.

Today on the Doc On The Run Podcast we're talking about the only time a runner with a stress fracture should take ibuprofen. 

6 step stress fracture framework simplified

If you are a runner, it is critical that you do not lose your running fitness while waiting for a stress fracture to heal. Because that puts you at risk of getting another stress fracture once you have recovered and start running again. 

I am always trying to think about a way that I can simplify the explanations of what I do with runners when they call me because they are not getting better after a period of being in a fracture walking boot for way too long. 

There are really six steps that I follow. 

Today on the Doc On The Run Podcast, we're talking about my six-step stress fracture framework. 

2 most dangerous parts of a run with a stress fracture

After you recover from a stress fracture and you are getting back to running, there really are some details you have to pay attention to if you want to avoid a re-injury. 

The name of the game is increasing your activity to the point that your metatarsal stress fracture can withstand the stresses you are applying to it. 

What are the two most dangerous parts of a run when you have a stress fracture? 

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