Now that the announcement is out and it’s official, it’s time to share with you my femoral stress fracture recovery plan.
This injury is going to determine how bad I want my goal. The recovery time period is 6-7 weeks and during those weeks it my job to make sure I am doing everything possible to come back and still reach my goal!
Boston Marathon I am still coming for you! This little femoral stress fracture isn’t going to stop me. You can quote me on that!
My recovery is going to come in several stages:
During these first 2 weeks while I still have pain in my leg I am doing NOTHING. This is going to be the hardest stage for me. No cross training, no weight training, just simply letting my body try to heal.
I do take small walks with my dog every day (2-3 a day) and try to incorporate some type of ab workout each day.
My ab strength is not where it needs to be, and I know that this will drastically help to improve my running.
This stage will end somewhere around the week of October 7th. If for any reason I still have pain in my femur at this point, I will continue to rest until it has subsided.
Weeks 3-6 of my femoral stress fracture recovery plan will be when I can first begin cross training. I am going to be focusing on:
1. Biking – I will mostly use the spin bike, and the focus of this will be to keep my heart rate and cardiovascular levels up.
2. Walking – The main goal of walking is to keep your legs used to impact. Cross training on a bike is great, but when you start running again the force and impact from running can be really hard on your legs after a month and a half. This will keeps my legs somewhat used to the impact, thought nothing can duplicate it entirely.
3. Water Running – My husband is a huge believer in water running and used it during his injury a few years ago. It seems quite boring to me, but I say if I can run on a treadmill for 2+ hours I can do some water running, right?
4. Ab Work – I will continue to focus on strengthening my core. This is a focus throughout the recovery process.
5. Light weight training – Once I feel my leg in strong enough I also want to do some light weight training to keep my leg muscles strong. Weight training goes A LONG way and I have fallen off the wagon in making sure I was including it in my weekly routine.
This will begin during week 6 when I should be at the end of the recovery process.
I will slowly incorporate slow, soft ground running in small increments at a time. This will allow me to test my leg and keep the impact low for the first couple weeks.
I also plan to increase my mileage slowly. I want to note that the high mileage isn’t what I believe caused the stress fracture. If I had been doing all of my high mileage weeks at a slow easy pace I would have been fine. High mileage plus high intensity speed work is the combination that I think did me in.
I need to find a balance and this time when I get back into speed workouts I need to back down my mileage some during those weeks.
My goal when I first come back is to obtain my base and strength. I will run easy miles for a while until I feel I am ready to move on to speed work again.
On top of following my femoral stress fracture recovery plan I also will include:
1. Taking calcium 3 times a day. I will break down all of the supplements I am taking during this time in a post coming up shortly, but one of my main focuses is to make sure I am getting adequate calcium.
I even brought my bag of mid-day vitamins (I take Calcium Citrate mid-day) with me to my favorite coffee shop to work this morning. There is no messing around with making sure I am getting adequate vitamin intake anymore.
2. Focused on my diet. As my husband said to me, “each thing I eat should have some benefit to my body and bones.” I will allow myself one “cheat day” where I give in more, but the other days will have a total focus on clean and nutritious eating.
There you have it. It is nothing crazy, but I do believe by listening to my body and focusing on doing these things consistently throughout my recovery I will come back a stronger and better runner!
Have you ever had to come back from an injury? How long did it take you?
What do you have planned for your Saturday?