Recovery from stress injury pre IM
OK so I need the teams input on recovery after injury... I completed IMChoo 70.3 on May 19 and have been working towards building for IMLP on 7/28/2019. Have been having leg pain issues and turns out on MRI I have a bunch of periostitis, periosteal reaction, bone edema (just short of a stress fracture) in my tibia. The Ortho has basically told me no running for 6 weeks and no cycling even for 3 weeks ... ie racing is out....while this delays yet again my hopes of finishing an IM, i am trying to be proactive towards the recovery process . As such I have a few questions:
- when I do start running again does anyone have thoughts on doing little bits every day ( say 1 mile qday every day increasing every 1-2weeks to 1.5 daily, 2 daily etc. with this i would reach 21-28 miles per week in not very long but would not have any longer runs (as opposed to working towards running 4 times week with higher volumes (4-6 miles/run etc...)- keeping in mind that I have basically abandoned the thought of doing a full IM this year.
- Anyone have experience with these injuries in general and have thoughts, helpful tips to share?
- I'm basically relegated to swimming/pull sessions (doc didnt even wnat me to do straight swimming for the next 1-2 weeks) for the next little while- anyone with other suggestions to work towards that might a) help prevent similar injury in the future or b.) be an area that can be worked on without stressing the leg that will be of benefit when I finally do get back to training
All thoughts appreciated
Naftali Presser
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Sorry to hear about your injury. First, follow your doctor's timeline for returning to exercising...there's no rush.
Try to figure what caused the stress fracture and test for vitamin D deficiency.
Below is a great protocol for returning to running and I'm sure your doctor will approve of it too.
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Run+Re-Entry+Protocol
Also link from the wiki dealing with injuries is below.
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Modifying+Your+Season+or+Training+Plan+for+an+Inju
X2 on the 2 smart people above... I particularyly agree with Derrek on figuring out the cause so you don't end up in the same boat again.
listen to doc, show him the plan and get him to sign off on when to begin and how to monitor!!
Thanks all for the feedback and the plan!
NP
Not to beat a dead horse, but I am not sure sure it can be said enough times... fixing the symptom and not the root cause is a short term fix. I am finding this now with some issues behind my left knee. I go in stretches of pain and then time off, rest, etc, it goes away and then it is re-aggravated again sometime down the road.
I am now doing work to rid the root cause, which is usually NOT where the pain is actually felt. Good Luck!