Maintaining workout during a stress fracture (advice)

[gazpacho]

Hi!

I've been a lurker for quite some time. This board has been quite helpful for my health goals over the last year.

I'm on a journey to lose 130 lbs. I've lost about 50. I did lose about 65 and gained about 15lbs back due to work commitments/stress. I lost most of the weight with a combination of P90x, strength training, diet, and running. Running was a great stress relief for me--even though I run about as fast as a turtle!!

Since June, I've had problems with my left foot on the top outside edge. I overpronate. So, I thought I needed to get fitted for new shoes as my others were worn out. I ended up getting a new pair that fit much better. The pain has improved. But, it's still there. My foot doesn't hurt that bad. It hurts sometimes. But, not all of the time. I thought it was related to the placement of my laces. But, I'm thinking it might be a stress fracture (seems like the 5th metatarsal fracture). I have a Drs appointment today and will know for sure.

From my reading, I can't do any weight-bearing exercise for 6-8 weeks and am really stressing out. I've been doing a cross-fit cardio hybrid for the last 3 weeks and it's been a Godsend for my stress issues. It also has helped to push me to a new level. I workout in a small group setting with a trainer. I know I can adapt most of the running/sprints (e.g., substitute rowing) and still do the strength training. However, I really have to work out as diet alone doesn't help lose weight (unless I really cut back on cals). I had the injury before I started these workouts and have done fine in class. My worry is that I'm making it worse. I've also been doing the squat challenge (on week 3--150 squats/day) and I'm fine. Running has been more problematic, however.

Has anyone ever had a foot stress fracture? Could this be soreness from overpronation? If so, how did you maintain fitness while healing? I really want to lose 20-30lbs by late October (my 35th b-day) and have been re-focusing my workout efforts and refining my diet. I also hope to do the Color Run in October as well.

Any advice about working out with a stress fracture? 

[Susie]

I had an ankle stress fracture last year. I am a triathlete, and was able to swim and bike all throughout my recovery period.  I even raced.  Running was the only thing I had to give up. Getting back into running was tedious, but not that bad since I kept my fitness up.

If it only hurts sometimes, though, to me that doesn't scream stress fracture. Mine always hurt when I ran.

[Deleted]

Feet are tricky. My SIL hurt her foot running a zombie 5K last fall and it took months before it went back to normal, and that was with her completely staying off of it. I would be very wary of doing any kind of exercise that puts any weight on that foot until it heals. I guess you will know more after your doctor appointment today, but even though you are motivated to continue exercise, really be cautious about doing too much until it is healed. The last thing you want is to further exaserbate it and cause further injury.

[keweenawlove]

I've had issues with overpronation before. Have you looked into custom orthodics at all? They have helped me a lot. I hope you don't have a stress fracture but if you do, make sure you heal it up properly before you try running again. I've had foot soreness before that I was worried was a stress fracture but it turned out just to be tighness. Rolling a tennis ball under my foot helped loosen it up a lot. But see what you doctor says before trying that.

Like Susie, I bike and swim so I was able to do that when I had a stress fracture that fall. Are those options for you?

[al320]

My stress feacture was in my leg (tibia) but i was allowed to swim (i did one legged.flip turns) and bike (my dr told me no hardcore mountain biking, but i only really spin, so he told me to go easy on the resistance). I also had a trainer show me how to use the rowing machine at the gym, which my dr ok'ed.

If it is a stress fracture, talk to your dr. He/she will tell you exactly what you can do, and dont be afraid to ask a lot of questions!

Fingers crossed its not a fracture!

[gt7301b]

I was going to suggest swimming too.

[gazpacho]

Back from the Dr. Well, the x-ray didn't show a fracture. I know that stress fractures sometimes don't show up until the healing process begins. Since I have had foot soreness for about 2 months, I assume there would be some healing (which would indicate a fracture--though, I don't know). My primary care physician said that it likely isn't a fracture.

I haven't ran in over a month. I have been walking, though. My goal was to get back into my regular run this month. I did spin class about twice a week. But, was getting bored with it. I scheduled an appointment with a podiatrist for next week.

I'm not sure what else it could be other than a stress fracture (stress reaction, maybe?). I won't run again until I know for sure. But, I will still do my crossfit/cardio hybrid about 5 times/week. We focus more on weights. But, sometimes have sprints. So, it shouldn't be so bad.

Maybe it is soreness from where my foot hits due to my overpronation. I don't swim as much--mostly b/c I'm self-conscious. But, this might be a good time to get over it.:-)

[emilyj]

I have had foot issues for years. I have done rest, orthodics, different types of shoes and multiple doctors have pretty much scratched their heads and said "Dunno."

I finally saw a sports medicine specialist, and it turns out my feet aren't the problem at all - it's my ankles/calves/hips. A complete biomechanical failure. I start PT today to try to get it all straightened out.

Since you said you went to your PCP for this, I would strongly advocate you take youself to a sports medicine specialist.

[ebeth]

Jul 19, 2013 12:12:45 GMT -5 gazpacho said:

Back from the Dr. Well, the x-ray didn't show a fracture. I know that stress fractures sometimes don't show up until the healing process begins. Since I have had foot soreness for about 2 months, I assume there would be some healing (which would indicate a fracture--though, I don't know). My primary care physician said that it likely isn't a fracture.

I haven't ran in over a month. I have been walking, though. My goal was to get back into my regular run this month. I did spin class about twice a week. But, was getting bored with it. I scheduled an appointment with a podiatrist for next week.

I'm not sure what else it could be other than a stress fracture (stress reaction, maybe?). I won't run again until I know for sure. But, I will still do my crossfit/cardio hybrid about 5 times/week. We focus more on weights. But, sometimes have sprints. So, it shouldn't be so bad.

Maybe it is soreness from where my foot hits due to my overpronation. I don't swim as much--mostly b/c I'm self-conscious. But, this might be a good time to get over it.:-)

yeah, if its been sore that long you should be able to see a callous on X-ray (if it's fractured).  did your PCP have any ideas what it might be?   is it pain or soreness? 

there's all kinds of ligaments in the foot.  it could be any number of things. 

[gazpacho]

She didn't suggest any other causes. She did suggest a visit to the podiatrist next week. I did suggest it might be related to my overpronation, which has always been an issue for me.

I'm not sure if I can differentiate between soreness and actual pain--at this point.When I press on it, I don't jump or anything. Sometimes, when I put pressure from walking, I feel a slight twinge (like a pin prick). I wear wedge heels most of the time (only about 1-2 inches). Today, I have on flip flops and my foot feels better. I've been paying more attention and when I alter my foot position, I don't feel it as much (if that makes any sense). I have very flat feet and the custom soles I was given when fitted made the soreness worse. I read that it happens because it's forcing your foot in the correct position. I took out the sole and it didn't bother me as much. Perhaps, I should use it again.

I just don't want to make it worse and blow my workout/weight loss goals to bits. I want to get back on track.

[aurora]

Jul 19, 2013 12:57:23 GMT -5 gazpacho said:

She didn't suggest any other causes. She did suggest a visit to the podiatrist next week. I did suggest it might be related to my overpronation, which has always been an issue for me.

I'm not sure if I can differentiate between soreness and actual pain--at this point.When I press on it, I don't jump or anything. Sometimes, when I put pressure from walking, I feel a slight twinge (like a pin prick). I wear wedge heels most of the time (only about 1-2 inches). Today, I have on flip flops and my foot feels better. I've been paying more attention and when I alter my foot position, I don't feel it as much (if that makes any sense). I have very flat feet and the custom soles I was given when fitted made the soreness worse. I read that it happens because it's forcing your foot in the correct position. I took out the sole and it didn't bother me as much. Perhaps, I should use it again.

I just don't want to make it worse and blow my workout/weight loss goals to bits. I want to get back on track.

Re. the soreness vs. pain (tenderness), does it hurt more when you press exactly on that point?  My foot stress fracture definitely did.  It was never severe pain (maybe got as bad as 5-6 on a scale of 10), but it always hurt more either while I was running or when I pushed on it.

Re. the shoes, unfortunately if you have a foot injury you should probably give up heels (even low wedges) while it heals.  Obviously talk to your doctor, but that's been a pretty consistent recommendation in my experience.  And, if it does hurt less when you're wearing flats, that's your body's way of telling you that you need to wear flats to recover!

Back to your original question, though: I think I took 2 weeks essentially off (I did some strength but nothing weight-bearing) when my stress fracture was diagnosed, then rode my bike gently for another 4ish weeks before I started running again slowly.  It's really frustrating to stop when you're seeing progress, but if you don't give yourself time to heal you'll be out for more total time when you re-injure yourself. 

Good luck!


ETA - sorry, I missed that your doctor had already said it wasn't a stress fracture, so my first paragraph isn't really applicable.  The second two can apply to any type of injury, though!

[foundmylazybum]

Jul 19, 2013 8:45:18 GMT -5 gazpacho said:

Since June, I've had problems with my left foot on the top outside edge. I overpronate.  The pain has improved. But, it's still there. My foot doesn't hurt that bad. It hurts sometimes. But, not all of the time. I thought it was related to the placement of my laces. But, I'm thinking it might be a stress fracture (seems like the 5th metatarsal fracture). I have a Drs appointment today and will know for sure.

From my reading, I can't do any weight-bearing exercise for 6-8 weeks and am really stressing out. I've been doing a cross-fit cardio hybrid for the last 3 weeks and it's been a Godsend for my stress issues.

Has anyone ever had a foot stress fracture?

Yes. I had a stress fracture in my foot.  What you are describing doesn't sound like a stress fracture but it's kind of hard to tell since the pain started in June.

When I had the SF the pain was intense and at a specific point.  I had never experienced pain like that and knew right away it was stress fracture--because it was so different.  It did not hurt sometimes. It hurt all the time.  I knew exactly where to touch and it would hurt. As soon as I woke up and stepped: it hurt and forget running or doing a cross-fit jump around workout...I would be too afraid.  And this might just be me but I felt it on a Friday evening and was at the doctor MONDAY (I'm totally not chastising you--I just knew and HAD to get into the doctor lol)

 It took 12 weeks--6 in a boot and then 6 just plain recovering to get better--and if I remember correctly the 6 weeks recovering it was still like 4 weeks cross training THEN finally beginning to run/cross train again....and then--finally I could start really coming back--and that took about a month.


IF what you have is a stress fracture--then you are already INTO the 6-8 week recovery period. You just basically didn't do the healing part right.  If you think about it you said you "felt it in June." Well if that was the very beginning of June--then you are already 6 weeks into the recovery process. You may need to dial back some, but not totally.  I would be pretty clear with your doctor about when you first felt the issue. Ask him how you need to proceed from HERE--and give that timeline of when you first felt it..because that will adjust the timeline--and it also has consequences.



Any advice about working out with a stress fracture? 

If your foot hurts a lot I personally would dial back on the cross fit. Pete Pfitzinger has a good water running plan.
www.pfitzinger.com/labreports/water.shtml

Water running is a GREAT workout.  It keeps up your endurance and burns a lot of calories.


Edited to spell Pfitzinger right

[Deleted]

Ditto FMLB. Cut out anything that applies extreme amounts of pressure to your feet (including crossfit). I'd go so far as say until you get a diagnosis to cut out all weight-bearing activities (no jumping, no zumba, etc). The only thing I'm allowed to do is swim, cycle, or elliptical. It's a bummer but when injured, you have to take care of yourself first.

It could be tendinitis, pinched nerves, etc. I had a horrid time with one of the tendons around that location after I broke/sprained my foot. Of course, all of that can be caused by poor biomechanics as well. Weakness at the hip can cause foot issues.

[grace]

I stress fractured mine last year and I wish I hadn't tried to do so much at the time. It still bothers me sometimes (although I have bad circulation and my foot issues never seem to heal well, so maybe I'm an exception).

I hiked and cycled, but shouldn't have done either as they both bothered me. If I were you I'd stick to swimming or water running and lifting arms- if it's a stress fracture, that is.

[foundmylazybum]

I just also wanted to come back and say that now that you have been to your doctor--ditto EmilyJ..try a sports med--and specifically a foot sports med if possible.

I've also had a partially ruptured tendon in my foot--and my primary care doctor identified it..which was great, but the sports med doctor was the person who made the entire difference--in treatment, PT, creating a plan etc...

That was over 10 years ago and I'm still grateful to him today!

[gazpacho]

Thanks for the advice everyone! I didn't workout yesterday and will likely do arms tonight (only).

She referred me to a podiatrist for next Thursday's appointment? Should I just find a sports medicine specialist instead?

[emilyj]

I would skip the podiatrist and go straight to a sports med dr.

I also say that based on my own experience. The podiatrist I saw put me in orthotics that not only did squat for me, but I found out recently they were all wrong for me and likely made my issues worse. I have no love for podiatrists right now, so please understand I speak with bias.

[Deleted]

I personally love my podiatrist; he also has an emphasis with runners. I've had horrible sports doctors and good ones. I could have had a bad podiatrist too. The point is there are good and bad doctors in all fields. My only advice is regardless of who you choose to see, see someone who specializes in feet. Feet are far too complicated.