Possible Stress Fracture!
So I've self diagnosed myself with a stress fracture in my fibula. I"m 3 weeks out from IM CHOO and I"m in need of some help. I'm more prepared for this race then I've been for the last 6 and I just want to get to the start line with my CTL that I've been putting in the bank. I would like to take out running completely for the next 2+ weeks until the race. I can swim and bike and maybe even aqua run (never tried this). I just don't want my CTL to start dropping this far out as I feel like its just too long. Can you help me rework the plan to accommodate this?
Thanks!
0
Comments
CTL doesn't matter if you are injured, sick, etc. Or rather, race day doesn't care what your CTL is if you can't run.
So...you should switch to bike focused plan, which looks like this:
Mon - Swim + Water Run
Tue - Move Wed Bike here, but no Run.
Wed - Swim + Water Run
Thu - Repeat bike from Tuesday (best effort, don't worry about hitting FTP)
Fri - Swim + Water Run
Sat - As planned, no brick
Sun - As planned
Swim + Water Run is basically your swim workout PLUS 15 to 20 minutes of water running. This isn't so much run fitness (you are solving it with extra bike time) but run biomechanics / dynamic movement, etc. There's a page on Water Running in the Wiki, with a link to a good article on how to make it a bit more challenging with a tether...here's a direct link to save you time: http://bit.ly/2cbsRMl Basically these would be more interval like sessions (think 1' on, 1' off) as you are warmed up from the swim workout.
Let me know what you think!!!
~ Coach P
Ps any plans to change footwear or see a DOC?
I had a stress fracture in my fibula that kept me out for 9 months simply because I didn't lay off.... meaning doing nothing. The diagnosis is made by MRI. get an accurate diagnosis and then stay off of your leg. My first ortho said I could just take it easy but he didn't know what a triathlete is. It took breaking my other foot (trying to continue to work out) to get me to stay still. Missed Boston, CdA and many fun rides and runs. Was in a boot for 6 weeks.
MRI then get off your feet! Then.... figure out what the muscle imbalances were that caused itthe rule of ortho: if it hurts don't do it. I could not put pressure on my pedals without pain so riding was out. I could not walk without pain! but I had to work .... pushing off the wall at the pool hurt... so aqua jogging was okay with OWS. sorry to jump in there coach, but if an MRI shows it, he has to stay off for two weeks at least... don't make the mistakes I made.
don't do anything that hurts for at least 10 days, preferably two weeks. If no pain then you're good... You can always do the race with pain if need be... but then you're looking at 6 weeks at least recovery from that with a boot to ambulate. these are more of a nuisance than a clean fracture as the bone is soft and mushy due to multiple small fractures in the bone. I used a bone stimulator for a while but the only thing that really worked was getting off my feet. In the long run, focus on strengthening the lateral abductors of the hip and core stabilization plus using a flat shoe have helped.... (low to no rise)
and... ask for the ultrasonic bone stimulator. I'd put that thing on every night and in the morning to try to get the bone to heal up. I've had them in my feet before and thy heal up in two weeks. The fibula takes longer... muscle attachments are the thing that caused it... repetitive pulling on the bone... it hurt when I would bike or walk... best wishes! it will get better but listen to your body....
side note, if you plan on using anti-inflammatories or pain medication just a gentle reminder that we recommend using Tylenol as it is processed in the stomach. No matter what you use, be sure to stay hydrated if you are taking anything.