Today on the Doc On The Run podcast we’re talking about the five critical stress fracture steps for runners.
Over the past couple of months I have done a whole bunch of stress fracture strategy calls with runners who seem to be stuck. I take notes every time I do those calls and there’re number of steps that all of them seem to be missing. Let’s face it, if they weren’t missing some critical steps, we would’ve never gotten on a call to try to figure out a strategy to get them back on the path to healing and running again.
In this episode I’m going to explain the five critical stress fracture steps every runner should take if they really want to get back to training and back to running as quickly as possible.
1. Stop making it worse and start tracking your pain
Most runners will go run a gain to see “how bad it is”
(not better or worse) put numbers on before you test anything
Running slower, and shorter, but not healing is NOT a solution.
That just teaches your brain that you are getting slower as a runner.
2. Think about your Running Goal!
Do you have a critical race coming up?
…or is it a really unimportant race?
How far out is it… a few days… a few weeks or several months?
Decide on your hard and fast decision deadlines!
3. Figure out the severity of the stress fracture
Right now…even if you have seen a doctor, tell me, out load, write it down
or comment on how bad your stress fracture is, right now.
Less than 5% of the time do runners know when I ask them.
4. Create an immediate running fitness rescue plan
How can you maintain…
aerobic fitness
strength
flexibility
running form
coordination
neuromuscular connections
Keep EVERYTHING else strong while you let that one injured bone heal.
5. Match applied strain with tissue strength (testing and keeping track)
“Just run and let pain be your guide” is dumb.
Want to start figuring out how to understand the severity better?…start with the Stress Fracture Severity Worksheet which you can get right now, go get the Stress Fracture Severity Worksheet. You can download it for free StressFractureSecrets.com
Episode #1005: 50-miler injury prevention tips from Hell’s Hills with Dr. Samantha Braun »» |