![]() ![]() ![]() There are those coming down with one that are back to running in five to six weeks, and then there are cases in which the recovery takes five to six months. Many of us try to seek as much information as we possibly can in order to cope and grasp what’s ahead of us, but maybe with stress fractures more than any other injury, the trajectory of each individual case can look rather different. A stress fracture is indeed an athlete’s nightmare, and it’s easy to get stuck in a very frustrated, hopeless type of mindset. Needless to say though, no story will be an exact copy of another so I urge you to keep that in mind when reading – don’t jump to any conclusions and don’t assume your road back will look exactly as mine did. In other words, my intention is to try to provide a little bit of guidance to those currently struggling by sharing what went down and how with regards to my stress fracture. When I first sustained my injury, I would have loved to read someone else’s description of their journey from diagnosis to return back to running, but couldn’t find much – so I figured I needed to write one myself! Maybe not the most fun topic of all at first glance, but hopefully one that can prove useful to some of you out there. Make circles with your foot in one direction and then change direction.Kicka här för hela inlägget på svenska: En löpares bekännelser: min stressfraktur från start till mål.With your heels together, move your toes apart, as shown in the picture.Point your foot up and down within a comfortable range of movement.Stopping smoking during the healing phase of your fracture will help ensure optimal recovery from this injury.įor advice on smoking cessation and local support available, please refer to the following website: or discuss this with your GP.Īnkle and foot range of movement exercises. It is important that you consider this information with relation to your recent injury. In extreme cases it can stop healing altogether. Medical evidence suggests that smoking prolongs fracture healing time. Try to walk as normally as possible as this will help with your recovery. These exercises will help the healing process.Įarly weight bearing (putting weight through your injured foot) helps increase the speed of healing. This will ensure your ankle and foot do not become too stiff. Follow the exercises below without causing too much pain. You can use pillows or a stool to keep your foot upĮarly movement and exercise: Early movement of the ankle and foot is important to promote circulation and reduce the risk of developing a DVT (blood clot). Raise your ankle above the level of your hips to reduce swelling. Rest and Elevation: Try to rest the foot for the first 24-72 hours to allow the early stage of healing to begin. Apply this to the sore area for up to 15 minutes, every few hours ensuring the ice is never in direct contact with the skin. If you are still experiencing significant pain and swelling then please contact the Fracture Care Team for advice.Ĭold packs: A cold pack (ice pack or frozen peas wrapped in a damp towel) can provide short term pain relief. X Heavy tasks or long walks may still cause some discomfort and swelling. You can begin to resume normal, day-to-day activities but be guided by any pain you experience. ![]() You may have mild symptoms for 3-6 months. Start around your house first, then try outside.Ĭontinue your exercises to regain the flexibility of your foot. X Try to stop using crutches if given them Start your exercises straight away to maintain and improve your movement. Regularly perform the exercises below to get your movement back. Wear supportive footwear with a firm sole. Or, if you are experiencing pain or symptoms, other than at the site of the original injury or surrounding area, please get in touch using the telephone or e-mail details at the top of this letter. If you are worried that you are unable to follow this rehabilitation plan, or have any questions, then please phone the Fracture Care Team for advice. Please do not hesitate to contact us for a further consultation. Still experiencing significant pain and swelling or We do not routinely follow up patients with this type of injury. You may walk on the foot as comfort allows but you may find it easier to walk on your heel in the early stages. The swelling is often worse at the end of the day and elevating your foot will help. Use the information below to gain a better understanding of your injury and what can be done to maximise your recovery. This information will guide you through the next 6 weeks of your rehabilitation. ![]()
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