I’m Broken. No, Seriously…
I just got back from the podiatrist. My left foot has a stress fracture and is now cocooned in a less than fashionable orthopedic setting shoe. Good thing my pedicure from Victoria’s wedding is still holding up as my bright pink toenails are the only happy thing in the picture right now.
My Doctor asked what had happened, how long I’d been in pain, all the standard doctor questions. I told him I had taken up running and was training for the Turkey Trot. He asked how long I’d had pain and I told him I had shin splints since the beginning but only two week stopped running to let them heal and noticed the pain in my foot. And then it got progressively worse and hurt while I was just walking around doing my normal day to day stuff. He told me it was probably a case of too much too soon, compounded by the fact my foot already had a weak spot due to a previous fracture and I was carrying too much weight on my frame.
According to Wikipedia and my Doctor, “Rest is the only option for complete healing of a stress fracture. The average time of complete rest from the activity that caused the stress fracture is three weeks. A fracture requires four to eight weeks of recuperation, however, which may include no more than light use of the injured body part, as long as the activity does not cause pain. After the recuperative period, another two weeks of mild activity without any pain may be recommended before the bone may be safely considered healed and activity gradually resumed.”
He told me I needed to refrain from weight bearing activities for the next 4-6 weeks. He recommended not attempting to jog for at least 8 weeks and not until I lost some weight (though he didn’t specify how much). I think it’s a “take it slowly, monitor your foot for pain, and stop if you feel any” scenario.
This news kind of crushed me. I wanted to explain to him that I thought runners were badasses and that I want to be a badass. I wanted to tell him I was attempting to run to lose the weight that probably contributed to the fracture. I wanted to tell him I needed to complete a 5k with my father before he was unable to. I wanted him to give me some magic pill that took away the pain, pat me on the shoulder for my efforts, and tell me to buy some better shoes or insoles. I did NOT want the prescription of one ugly shoe and a severe limitation on my physical activity for the next 6 weeks.
Honestly I’m not sure where to go from here but I know I need a plan. Does anyone have any ideas? I’m going to mull over it today and then formulate an action plan so I don’t fall off track due to this setback. Any suggestions on how to stay on track during this time would be appreciated! I know I can continue water aerobics but that’s about all I can think of immediately.
After a series of bad things that happened this summer, I was forced to take almost 3 months off from running (and 1 month off from ANY weight-bearing activity at all).
It sucked a lot. BUT – as my PT said, 'would you rather take a little time off from running OR never run again?' When she put it that way, it was hard to argue.
My coping mechanisms to make sure I didn't gain weight while not running – I took all the energy I'd been putting into running & concentrated on the nutrition portion of my life. I really worked at monitoring my hungry/full feelings.
You should ask the doctor if you can swim (the kicking might aggravate the foot). I don't know where you live, but in many towns there are indoor pools w/ lap swim hours that are pretty cheap.
Once you can start light activity again, do you have access to an elliptical? That will help you maintain your cardio levels, but is less stressful on bones & joints.
And remember (this is a hard one for me) – any activity is better than none! (I tend to believe that if I'm not running, what's the point…) Take care of yourself. You're doing a wonderful job, and the six weeks will go by pretty fast. And again – better six weeks off than six months or longer!
OH boy…this is exactly what I’m terrified of. My dr. said no running until I hit 200lbs. Argh. Sometimes I wanna be badass so bad that I’ll job a little while on the treadmill and then I think…my gosh I don’t wanna hurt myself and not even be able to walk.
SHitty Deal – no way around that fact.
So yeah water aerobics could be ok just be careful. No jumping, try to avoid lots of kicking with that foot, etc.
Weights. If you don’t do weights then I’d suggest you consider starting. Some/Any is better than none. If you don’t feel comfortable pumping iron in the gym (LOL) then get yourself some weights or resistance bands to use at home.
Exercise ball. They are cheap, easy to find at your local walmart, and has lots of options for different moves. (google!)
Videos. Maybe pop by walmart or your local library to rent a couple workout videos.
Just take it easy. No sense pushing it and being heldup even longer.
And last but not least…really work on keeping the food choices clean.
Hang in there…this is just a minor setback!
Sorry about the stress fracture! I recently (beginning of spring) started on a push to get healthy again and I’ve been keeping a calorie journal and doing a lot of exercise. I’ve had some injuries along the way that have derailed my exercise – torn calf muscle, shoulder problems… – but, keeping the calories in check kept me from getting off course. The counting of calories really puts what I eat into perspective.
I’ve heard good things about the South Beach plan which you said you were starting, my only caution is this – I’m wary of things that make you cut out a lot of food groups. I guess that’s why the calorie counting is good for me. I can pretty much eat whatever I want as long as it doesn’t blow the limits I set for myself. Now, I will say, that I don’t just eat crap b/c I can, I try to make the right choices with the calories I allow myself, but we all have those days when nothing will satisfy us but Chic-Fil-A!
3500 calories = one pound, just cutting out 500 calories each day thru less food and exercise (or just food if you can’t workout) and you can drop a pound a week.
I agree with the gazelle, focus on your nutrition while you heal.
You are doing great and you will meet your goals!
aww honey, that truly does suck. i am sooo sorry, and ain’t that always the way??
exercise ball – they are cheap and some come with videos.
pilates – amazing time to start getting your core tight which will help your back and knees from being injured when you do start running again!!
there are lots of things to do in the pool other than swim..watch a water aerobics class then do the moves that don’t involve jumping around on your own
can you bike ride? stationary or mobile?
and something i just thought of as i was typing..
running doesn’t make people badasses.
people that are badasses run.
i think you are one of those people;)
DIET, DIET, DIET. And, I don’t recommend South Beach either, as I think it is too extreme. Work on hitting your correct calorie range, not just eating better things. If you’re eating too much the weight won’t drop.
Being injured really sucks. I had a similar issue this summer and couldn’t run for over 3 months. But, consider it a chance to really focus on food, and to find one or two activities you can do without pain, whether it is just weight lifting, or situps.
DON’T give up. This is not as huge a setback as it seems. Also, look to fellow Sparkers for inspiration and help. Take the time to read articles, inspirational books, and focus on really getting educated about nutrition (as the Gazelle mentioned)
Ditto the emphasis on diet. Diet is like 80-90% of weight loss anyway, so it might be a good time to just focus on that and let yourself heal. Yeah, it sucks not being able to work out, but you don’t want to hurt yourself more.
OMG Kelly, read my entry of this morning! We're soul sisters. I wanted the physiatrist to tell me I could run again and that's jut not the reality. My left foot is all messed up too. I had several fractures (2nd & 3rd metatarsals, cuniform, cuboid) 2 1/2 years ago and it's still bothersome and recent xrays show degeneration and even though I already had orthotics, I have to get different ones. BOOOOOO.
Once the fracture has healed, did he say you'd be okay for walking? You would be surprised how great that can be too. I know it doesn't sound as glamorous as running and I am so sad that I can't run, but really walking is the new running! Runners have all sorts of things going against them if you research it – including supressed immune systems while training hard. I was thinking of taking up Nordic Walking which is starting to get bigger and bigger around here. It's like walking with ski pole things and it looks kind of funny if you don't know what it is, but it's popularity has grown. Also I have a bike that I'm starting to ride more which is a tremendous workout. And don't forget that even though yoga and pilates may sound like good alternatives, avoid any stances or postures that involve your feet being stressed at all. There's more than you realize and you don't notice until you've got a foot problem. I just work around them and modify them – even though they're not perfect, it's better than not doing it.
And I also agree with gazelle about the nutrition focus. When I actually had my MVA, I was laid up for looooooong time without being able to do any meaningful activity (2 months in a walker and at least a year after that), and that's when I lost the most of my weight believe it or not. I had no control over the state of my injury, but I did have control over my nutrition and that was the key to getting through it.
Oh my goodness…so sorry about your foot! I’ve never comented before, but I broke my cuboid and talus bones in my left foot in February…just by stepping on my foot the wrong way and rolling it. My best advice to you is do your best to stay off of it for the next 6 weeks… I know it’s tough, especially when it might not hurt all the time, but I didn’t do the best job of that, and I was in and out of a hard cast (which is what I had when I had the SAME EXACT SHOE!!), and soft casts underneath a removable air cast for SIX MONTHS! Ugh. Not to scare you, and I certainly could be the exception to the rule, but give yourself a bit of a break (figuratively, not literally!
).
In the meantime, just focus on diet, be sure to drink plenty of water every day, and also get your calcium to help your bones.
Best of luck to you for a speedy recovery!! Hang in there!
First of all… OUCH!
Secondly, I had my foot in a cast for 2 months when I was on a weight loss endeavor and it sucked. Plus with a cast = no water aerobics. But I just ate healthfully and took it easy. I also did some weights. You can put ankle weights on and do leg lifts, that will help keep your leg from getting weak during this time. Arm weights too.
Get one of those pilates balls – there are a GAZILLION exercises you can do with one of those – both on it, and on the floor. For example laying on your back and putting the ball between your feet and lifting it toward your head, etc.
You *HAVE* to rest your foot like you are told – otherwise if it doens’t heal right you will just continue to have problems every time you try to run.
This could even be a good thing for you – doing some good muscle strenghtening and toning and keep you from getting bored too. All these things burn calories AND the more muscle you build, the more calories you burn ALL the time, even at rest and sleeping. So take this time to focus on that!
And remember that if you don’t lose, or you gain – forgive yourself. It’s OKAY. Life happens. Be kind to yourself.