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

Running In The Snow...Yes It Can Be Done Safely

Although it is only October, we have already seen a couple snow storms.  In fact, my yard still has a little snow.  This brings to mind the trouble many of us have running on the roads when ice and snow become common.  I would like to give a couple traction options for running in the snow:

•STABILicers SPORT - An adjustable slip-on cleat that can be placed under a walking or running shoe to add traction.    This is a good option for walking, but not as good an option over a running shoe.  It may interfere with the ability to run as would be done without the cleats.  It does a great job, however of limiting slipping.

•Kahtoola MICROspikes  - Strategically placed steel spikes that easily slips over shoes.  This product works well in minimizing slip on packed snow or ice and allows running or walking in winter conditions. 

For a video of this product in use: see http://www.kahtoola.com/microspikes_video.html

•Yaktrax Pro -  A device that also slips on the shoes, but works much better in producing traction without the sensation of having something on the foot.  In fact, these are quite light and work well even when running at full speed.  This is the item I will be utilizing when running in the snow this year.

So best of luck continuing to run even in the cold winter months here in Utah.  Run Smart and Be Safe!


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

Winter Running

In most training regimine, long runs are saved for the weekend. I am currently in a similar training process and do long runs on the weekends. Just over a week ago, I had a true winter running experience. As a soft white snow fell, all was silent and the road was only lightly covered with snow. The temperature was cold, but I was dressed warm and didn't even notice the temperature. I have done many long runs before, but this was truly a unique experience as any winter run will be. Let me talk a little about winter running...

As with any run, you need to be dressed appropriately and prepared. I had a wonderful running experience because I was dressed for the run. It is recommended that you dress warm for a winter run, usually in layers, so that you can adjust your body temperature throughout the run. Removing or replacing layers to ensure that the trunk temperature is maintained while minimizing overheating. Shoes should also be appropriate for the run and the terrain. There are newer products, including YakTrax Pro that can provide better traction on snow and ice. Although I have not yet needed any of these devices, it would make running in icy conditions much safer. (They are available at a local running store in our area Fleet Feet Sports.)

Avoiding dehydration is also important in the winter. In warm weather, it is common to recognize that through perspiration you are losing heat. Perspiration (due to layered clothing and level of exercise) will also occur in cold weather. Water loss, however, is exacerbated by loss from the lungs. Through the simple act of breathing, your body is losing this important body component. Maintaining correct fluid balance is achieved through drinking fluids before a run (called a fluid bolus - since the body utilizes this fluid easier than fluid you drink while running) and carry maintenance fluid with you either in a camopack or fuel belt.

The most important part of winter running is to enjoy it. Rarely will you see the peace that comes from falling snow, the quiet that comes from people staying inside or the smell of nice clean air (at least when it is snowing). Wind can make this less enjoyable, but will still provide a unique running experience. Don't limit your running experience by sticking to a treadmill or indoor track, because winter running is just one more high that can come from running (you and nature).

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