A foot stress fracture -- more common in running than in any other type of activity -- is a hairline crack in one of the bones of your foot, often resulting from a too-abrupt increase in the duration, frequency or intensity of your runs. Symptoms include aching pain that increases with exercise. Stress fractures usually heal within six to eight weeks. To avoid causing another fracture, resume running gradually, and only when your doctor says it is safe to do so.
Step 1
Begin a regimen of brisk walking every other day when your stress fracture is completely healed, alternating days of walking with days of rest. According to the American Association of Orthopaedic Surgeons, or AAOS, being able to walk briskly for an hour without any foot pain is the milestone that determines your readiness to begin running again.
Step 2
Start your running rehabilitation by walking for 10 minutes, followed by a five-minute run, a five-minute walking interval, and a final five-minute run. Stop running immediately if you experience pain at the site of the fracture; if the pain persists after a few days of rest, call your doctor. It is normal to feel some soft tissue discomfort as your body becomes acclimated to running again.
Step 3
Cross-train by bicycling or swimming for the next two days. On the third day, alternate five-minute walks with five-minute runs for half an hour. Perform aquatic or cycling cross-training for the two days after that, then finish the week with half an hour of mixed walking and running, alternating three-minute walks with seven-minute runs.
Step 4
Repeat the same schedule the second week of re-training, but continue making the walk/run sessions gradually longer, while walking less and running more. By the end of the second week, your walk/run session should be 40 minutes long.
Step 5
Add an additional running day in the third week -- while continuing cross training on the other days -- and begin phasing out the walking intervals. Pete Pfitzinger, M.S., advises a 25-minute block of continuous running towards the end of the third week.
Step 6
Begin introducing high-intensity workouts during the fourth week of your re-training. Continue gradually increasing the intensity, duration and frequency of your runs, but don't make increases in all three factors in the same week, and don't increase any factor by more than 10 percent in a week
Step 7
Run five days out of seven in the seventh week, with a 55-minute run towards the end of the week. Continue to gradually increase workouts until you reach your former level of training. According to Pfitzinger, it can take from six weeks to four months accomplish this. How long it will take you depends on your health, age and fitness level.
Tips and Warnings
- Eating foods rich in calcium and vitamin D -- such as dairy products and dark leafy greens -- can promote bone strength and speed healing. Steadman-Hawkins Clinic notes that smokers are at increased risk of stress fractures. Ask your doctor about performing low-impact aerobic activities to prepare you for your eventual return to running. The AAOS recommends bicycling and swimming as good replacement activities to help you stay in condition after a stress fracture. Aquatic therapy is ideal for recovering from a stress fracture because the buoyancy of the water removes stress on the legs and feet. Follow your doctor's instructions for physical therapy, which can help strengthen and balance the muscles of the foot. Stress fractures often occur when muscles become fatigued and can't properly lessen the shock of repeated impact; strengthening these muscles can help prevent a future injury.
- According to the AAOS, worn or nonsupportive running shoes can contribute to stress fractures. Make sure your running shoes fit properly, provide adequate support and are in good condition.
