Running places a tremendous amount of stress on your feet. According to the American Academy of Podiatric Sports Medicine, a 10-mile run causes your feet to make 15,000 strikes with the ground. This can exert a force on your feet that is three to four times greater than your body weight. This extreme force can sometimes result in injury. One common injury seen in runners is a metatarsal stress fracture, which is a small break on one of the long bones of your feet as the result of repetitive stress placed on the foot. Stress fractures require a break from running, followed by a gradual return to a running regime.
Step 1
Cross-train as you are recovering from a metatarsal stress fracture. Maintain your endurance by participating in low-impact cardiovascular exercise. The National Academy of Sports Medicine, or NASM, recommends 30 minutes of cardiovascular exercise, five days per week for weight maintenance and the maintenance of your overall health. Consider swimming, riding a stationary bike or using an elliptical machine.
Step 2
Listen to your body. Wait until you are pain-free to begin any form of high-impact exercise -- including running.
Step 3
Examine your running shoes. Look for signs of wear or damage, and replace your running shoes if you see evidence of either. Make sure your shoes have adequate shock absorption, fit snugly in the heal and have room for your toes to wiggle. Poorly fitted shoes can lead to foot injuries, while well-fitted shoes can help prevent foot injuries.
Step 4
Return to running gradually. NASM recommends increasing your training regime by 10 percent weekly until you have achieved your desired fitness level. For example, if you want to run 5 miles per day, start with 1 mile every day for a week, and add a mile each week until you achieve your goal.
Step 5
Run on softer surfaces to help prevent future stress fractures. Opt for grass, tracks or trails. Avoid pavement, which can place more stress on your feet.
References
- American Academy of Podiatric Sports Medicine: Running and Your Feet
- Childrens' Memorial Hospital Institute for Sports Medicine: Metatarsal Stress Fracture
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett, et al.; 2008
