Overcoming The Fear To Run After A Fracture

On August 7, 2010 I broke my foot playing soccer.  This was a fifth metatarsal fracture to the Left foot.  I undertook some strict self care and got back to the point where I was released to run.  Even with this release and visualizing the healing on x-ray personally, I had some fear of returning to running.  Whether justified or not, I know better and still had that trepidation. 

Why Would I Be Scared?
- Fear of Reinjury: Although injury is always a risk, after a truly healed fracture, the chance of reinjury is usually less, not more.  Threrefore it is important to discuss this with your physician and get cleared to return to running.  I cleared myself to run, conservatively, and should have no fear of reinjury.

- Does My Foot Still Hurt?  After any injury, there is some residual stiffness and process of getting back to normal.  At times I have thought that my foot may still hurt, but in reality it had no pain with pressure or pushing on it.  Was this a valid fear?  If it is truly healed it shouldn't be an issue.

- I Am Heavier Than I Ever Have Been:  As a runner, I have kept my weight under control by running.  When unable to run, and not changing my eating habits, I have gained weight and that (of course) makes it harder to run.  Although this is a valid concern, if you are careful with return to running this problem can fix itself.

Overcoming My Fear
1. Remove Possible Excuses:  The easiest way to justify not running (when afraid or otherwise) is to not be prepared to run.  As cold weather is in full swing here in Utah, I ensured I had sufficient winter running wear to allow me to run when the time came.  This included a good quality pair of running shoes and possibly a traction device if ice could be a problem. 

2. Set A Date A Time To Start: In truthfullness, do any of us have time to run?  Life will use any time we have for other purposes.  Some purposes are valuable, and others are just time fillers. We always have time, however, to do what we want to do.  Therefore, set a date and time to start running and don't let anything stop you.  You schedule other things in your life and keep them.  By making this strict appointment, you do the hardest part of running again, starting.

3. Don't Over Do It:  It is irrelevant what distance and speed you were running before, you are starting over.  Start slow and run relaxed.  You should start with a shorter distance and slower speed and work back into what you were doing.  My rule of thumb (for me) is to run until I am not hating it anymore and then turn around a run home.  If you always hate running, that may not be a good rule, but for me it was just about one mile out so I started with two miles.  I usually love to run once I am running again. 

4. Run Baby Run:  The only true way to overcome this fear is to run.  After the first run, you will have much less fear and can work on the routine to get back to normal.

Remember the reasons you are running and get back to the routine that you were in before you stopped.  If we can help you get back to running, let us know.

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