Comments on: Stressed About Stress Fractures

By: Melanie

Melanie — Sun, 12 Jul 2009 01:33:02 +0000

Thank you Dr Miller for that information.
Yes I have had my bone density checked and it seemed to be in the normal range for my age(37). I was sent to an endocrinologist by my sports Dr and he is going to further check my bone density as I have a history of disordered eating, currently I am at 47kgs and 5ft5 which he seemed ok about.
Im hoping it was just something as simple as over training as I’m not good at rest days.
Ive only been running for a couple of years and don’t want to have to give it up, but do tend to go hard out so I will give your program a go when I get the all clear, hopefully in about two weeks.
I find it really hard when I see some people out there running every day and I seem to have these recurring injuries.
Anyway the cycling and swimming are helping the cabin fever : )

By: Lee Miller

Lee Miller — Sat, 11 Jul 2009 16:39:11 +0000

Hi Melanie,
The first question I would ask is have you had your bone density checked? This is critically important to see if this is more of an intrinsic problem with the bone versus overtraining. If your bone density is ok then you need to follow a graduated program to return to running. The general rules I give for returning to running are: no more than 15 to 20 minutes per session and no back to back days of running. So for week 1 you may only run 2 times per week for 15 to 20 minutes but have 2 days in between. Do this for 2 weeks. Week 3 may include a 3rd session of running of 15 to 20 minutes but runs are every 2nd day. If no problems persist after doing this for 2 weeks, then you may increase running time by 10% total per week. For example if you are running 3×20 minutes per week= 60 minutes, next week is 60 x 10%=66minutes or 3 x 22 minutes. If you can do this until you build up to 45 to 60 minutes per run, you should be ok.

Hope this helps give you an idea of what a graduated return to running looks like.

By: Melanie

Melanie — Sat, 11 Jul 2009 00:43:33 +0000

Hi there,
I’m onto my second stress fracture in a year! First one was femoral neck second is the other femor 14cm down.
Ive not run for 6wks now just cycling and swimming,think I upped my distance to quickly.
Could you please give me a basic programme for when I start running again so I don’t repeat my injuries.
Thanks so much Mel

By: Dr. Lee Miller D.C.

Dr. Lee Miller D.C. — Wed, 30 Aug 2006 22:46:10 +0000

Excellent point Anne. Femoral stress fractures usually present as a groin pull that continues to worsen. Pelvis stress fractures are also usually mistaken as soft tissue injuries too. Tibial stress fractures often are preceded by “shin splints” or what we now call medial tibial stress syndrome. When in doubt, ask for a bone scan which can generally speed up diagnosis.

By: Anne

Anne — Wed, 30 Aug 2006 20:03:02 +0000

This article certainly speaks to me — and about me. I’ve been laid up all summer trying to heal from a stress fracture of the femoral neck. The advice you provide is very good — especially when it comes to nutrition. I’m lactose intolerant and over time my lack of dairy and scrimping on calcium-rich dark vegetables, combined with doing all my mileage on hard surfaces, contributed to my injury.

I’d also add for those that suffer from my type of stress fracture — it initially may feel like a groin pull. That’s what I diagnosed and treated and then ran a marathon. Had I known I’d cracked my hip, I certainly would have done things differently. Beware.