As a runner with a 5th metatarsal fracture, I understand the desire to return to running. This type of fracture doesn't just hurt physically, but interferes mentally because you may need to cancel your race and can't get the runner's "high" that comes with a nice run. In fact, runners often get in a hurry to get back and can cause additional injury from not waiting until the appropriate time to return to running.
With this thought in mind, and while currently only 2 weeks into the healing process, I thought it would be useful to discuss how I will be transitioning back to running.
- Pain is improved can I run? Depending on the extent of the fracture, pain can significantly improve and sometimes resolve at 2-3 weeks, with most fractures being painfree at 4 week. Although painfree is a good sign it is not a guarantee that healing is complete and running can be initiated. I am 2 weeks into a fracture and have a painfree foot (finally). My x-rays, however, show a fracture that is still healing. If I were to run too quickly, I could create a situation requiring a return to cast or boot and possibly even surgery.
- What is the most accurate indication of healing? Bone healing, as with fractures, is usually confirmed on x-ray. If the x-ray shows sufficient callus formation across a fracture, the area is healed. This means the bone is stable and reinjury risks are decreased. I wll therefore be confirming healing on x-ray and only start running after the bone is visibly healed on x-ray. I want to get back to running painfree, and will not rush it for that reason. I plan for years of running, not just one more race, etc.
- How do I get back to running? The best way to get back to running is to do it slowly. You have been limited activity for 6-8 weeks and should take twice to 3 times that (at least) to get back to where you were. Start slow, preferrably on a surface that will protect you from reinjury. As I transition back (hopefully in 4 weeks), I will be running upto 1 mile only for the first 3-5 days, and then start progressing slowly back to my normal running routine. Again, I will take close to 12 weeks to get back to the point where I am ready to train for a marathon. This will preclude me from running my marathons this year, but will allow me to run many marathons to come.
Just like you use care in training to not under or over train for any particular event or race, you should use care to not progress to soon or too quickly back to running after a fracture. Your body will thank you!
Dr Brandt R Gibson
Mountain West Foot & Ankle Institute
36 North 1100 East, Suite B
American Fork, UT 84003
801-756-0765
www.UtahFootDoc.com
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this our good things to consider about, i remember when i got a fracture when i slipped while i was running..it takes time before i could run again..choosing a right shoes help me as well, i dont wanna slip like that again..
ReplyDeleteSorry to hear about your break. I broke my 5th metatarsal back in April and am finally getting back up to 3 plus mile runs. I actually broke it in the middle of a 10 mile trail run so I'm anxious to get back to that same level. As you noted, it is comforting to know this type of injury is only a short term setup back. Best of luck in healing quickly. Take Care.
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