Stress fractures - Triathlon Week

trimom · 01-10-2003, 08:55 AM

Anyone have any experience/suggestions on how to get back into running after recovering from stress fractures (both shins? Thanks!!!

Ganious · 01-13-2003, 10:07 AM

Stress frac tures in both shins? Ouch. First...you must build strength from the inside out. That said, your diet must consist of the proper nutrients that will build a strong mineral structure and strong muscular tissue. Research the proper nutrients that work best for your own body type and history.

As you get into the flow, you must build your strength by doing motion exercises, and all avenues must be covered. If you did calf raises, then yu must balance it with shin flex exercises (if you did calves on a step, then turn around, stand with your heels on the edge, and lift your toes up and down.)

I would suggest utilizing your body weight first, and not machines or other apparatus, because it is your body weight you want to be in full control of. Continue the strengthening of the inner and outer, and as you do so, focus on your breathing technique, which will take your mind off of the fear that you may reinjure yourself. Proper breathing prevents most injuries, because it allows you to take your time, focus, and come to terms with your task (which may prevent you from attempting something you should not attempt.) Remember, while you are building strength in your shins, don't forget the rest of your body (I'm sure you know this), and always, always keep your stomach strong and clean!

As for getting back on the road, start by biking, and walking. When ou begin to run, make sure you find a soft surface, such as a dirt path or a good treadmill. Stay off of gravel, concrete and even sand, until you are comfortable and stronger.

All the best.

Ganious

trimom · 02-08-2003, 03:04 PM

Hi! Thanks for all of your suggestions! Started running again about three weeks ago...one minute on, one minute off and am now up to three minutes on, one minute off (times 5) So far so good...no pain!!!!!!!! Have been doing strength exercises for legs, and lots of core work. Keep your fingers crossed, and, thanks again for your help!!! J