|
|
|
|
TimRuns
Member
|
|
|
Joined: 11 May 2003
Posts: 10062
Location: Coquitlam, British Columbia
|
| Back to top
|
|
 Posted: 05/18/03 - 23:32 Post subject: Post-Injury Comeback
Hello everyone. I'm about fully recovered from a stress fracture I sustained way back in March and I did a couple of 10 min test runs last week to confirm my recovery. Looks like I'm ready to run again this week and up my mileage eventually to where I was before the injury. Any suggestions as to how I should begin and progress and at the same time avoid reinjury in the process? When should I be able to safely race again? I'm planning to go for a 10k in a couple of months' time. Is it too soon to race? Thanx for the advice!
|
|
|
|
|
Cappy
Excelent
|
|
|
Joined: 16 May 2002
Posts: 27368
Location: Spreadsheetylvania
|
| Back to top
|
|
Posted: 05/19/03 - 05:57 Post subject:
Take it easy your first week or so back. Let your whole body get used to running again.
Your 10k in a few months should be no problem
|
|
|
|
|
purple hayes
Frightened Inmate #2
|
|
|
Joined: 14 May 2002
Posts: 14462
Location: ON YOUR LEFT!
|
| Back to top
|
|
Posted: 05/19/03 - 08:11 Post subject:
I had a stress fracture in my 3rd metatarsal this time last year and I was super slow on adding mileage for fear of reinjuring myself.
For the first week, I did 1 mile/day every other day. 2nd week, 2 miles/day every other day. 3rd week, 2.5 miles/day every other day. 4th week, 3 miles/day every other day.
Just slowly adding miles until I could get back up to 40 MPW. I started my recovery in mid-June and I don't think I hit 40 MPW until late Sept.
|
|
|
|
|
genie
Master of Prissface
|
|
|
Joined: 14 May 2002
Posts: 16194
Location: Finding serenity one day at a time
|
| Back to top
|
|
Posted: 05/19/03 - 15:00 Post subject:
Sigh.
When you get it figured out. let me know what works. I can't get it back together to save my life. Maybe I'll try PH's thoughts.....
|
|
|
|
|
TimRuns
Member
|
|
|
Joined: 11 May 2003
Posts: 10062
Location: Coquitlam, British Columbia
|
| Back to top
|
|
Posted: 05/19/03 - 15:52 Post subject:
| genie wrote: | Sigh.
When you get it figured out. let me know what works. I can't get it back together to save my life. Maybe I'll try PH's thoughts.....
|
PH's suggestion sounds like a good idea. Don't cry genie  - there's always an exit at the end of a tunnel- hope you don't mind my philosophical musings!
|
|
|
|
|
genie
Master of Prissface
|
|
|
Joined: 14 May 2002
Posts: 16194
Location: Finding serenity one day at a time
|
| Back to top
|
|
Posted: 05/20/03 - 16:37 Post subject:
Not at all, Tim....I could use all the encouragement, in any form, that's available.....
|
|
|
|
|
Pebbles
Member
|
|
|
Joined: 21 May 2002
Posts: 2947
Location: Bedrock
|
| Back to top
|
|
Posted: 05/20/03 - 23:30 Post subject:
| purple hayes wrote: | I had a stress fracture in my 3rd metatarsal this time last year and I was super slow on adding mileage for fear of reinjuring myself.
For the first week, I did 1 mile/day every other day. 2nd week, 2 miles/day every other day. 3rd week, 2.5 miles/day every other day. 4th week, 3 miles/day every other day.
Just slowly adding miles until I could get back up to 40 MPW. I started my recovery in mid-June and I don't think I hit 40 MPW until late Sept. |
I agree with Ph, sounds like a good plan and the only thing I would add is to wait 4-6 months before racing again--- the less stress the next few months, the better! 
|
|
|
|
