Anyone had a tibial stress fracture?
Discussion
Question as title really. Started running again after 4 years of inactivity due to a saga of knee problems. Training went very well, started genttly as as not to overload myself, felt real improvements as the muscles strengthened. All going well.
However, once I started going farther I used to come back with my shin hurting. Thinking at first this was just shin splints I used to wait a few days until it wasn't so sore and carried on, but I now think it might have been a stress fracture. Basically my shin got more and more painful on a run, and there was a hard lump on the bone. Pressing / tapping on this spot hurt like f
k.
I've not run on it for 5 weeks and it no longer hurts when I tap the spot where it was sore. Again, the length of time to heal makes me more inclined towards the stress fracture diagnosis.
I didn't bother to get it checked out as I figured that there wasn't really anything to do but rest it, but I don't want it to happen again. Basically I'm after a few thoughts on how long I should leave it before recommencing training, and anyone's experiences if they've been in a similar place. I want to get back out there and it's frustrating, but don't want a recurrence.
Thanks!
However, once I started going farther I used to come back with my shin hurting. Thinking at first this was just shin splints I used to wait a few days until it wasn't so sore and carried on, but I now think it might have been a stress fracture. Basically my shin got more and more painful on a run, and there was a hard lump on the bone. Pressing / tapping on this spot hurt like f
k. I've not run on it for 5 weeks and it no longer hurts when I tap the spot where it was sore. Again, the length of time to heal makes me more inclined towards the stress fracture diagnosis.
I didn't bother to get it checked out as I figured that there wasn't really anything to do but rest it, but I don't want it to happen again. Basically I'm after a few thoughts on how long I should leave it before recommencing training, and anyone's experiences if they've been in a similar place. I want to get back out there and it's frustrating, but don't want a recurrence.
Thanks!
With the appearance of the hard lump on your shin, I'd guess that your self diagnosis is correct, rather than say - tendonitis.
I hate to put a downer on it, but tibia stress fractures take a lot longer than 5 weeks to heal! You'll be looking between 3-4 months for it to properly heal. Going by what I've read in the past when I had shin splints anyway.
You can increase your shin strength with exercises though. Walking on your heels is a good one, as briskly as you can, Just for about 20-30 yards. Repeating a few times with a short break inbetween. You feel like a pillock, but it does help!
If you have a door step, or something you can stand on that's about 8 inches off the floor, you could try drop jumps too. Simply edge yourself towards the edge of the step and drop off (don't step or jump, allow yourself to fall) As soon as you land jump forwards as far as you can. Really spring forwards. Repeat that a few times too.
Don't go straight back into vigorous running, stick to walking, or light jogging for a couple of months until you've built the strength back up in your shins.
Hope that helps!
Oh, an obvious one but increase your protein and calcium intake
I hate to put a downer on it, but tibia stress fractures take a lot longer than 5 weeks to heal! You'll be looking between 3-4 months for it to properly heal. Going by what I've read in the past when I had shin splints anyway.
You can increase your shin strength with exercises though. Walking on your heels is a good one, as briskly as you can, Just for about 20-30 yards. Repeating a few times with a short break inbetween. You feel like a pillock, but it does help!
If you have a door step, or something you can stand on that's about 8 inches off the floor, you could try drop jumps too. Simply edge yourself towards the edge of the step and drop off (don't step or jump, allow yourself to fall) As soon as you land jump forwards as far as you can. Really spring forwards. Repeat that a few times too.
Don't go straight back into vigorous running, stick to walking, or light jogging for a couple of months until you've built the strength back up in your shins.
Hope that helps!
Oh, an obvious one but increase your protein and calcium intake
Yes I've had this and its a royal PITA. You can rest for what feels like months and you think the pain has completely gone, then run on it again and the pain comes back. Really needs to be rested for a month or two.
OP, do you do all/most of your running on the road? I used to but stick 80% off road now and my shins like it so much more. I also try to split up running with cycling to give the impact related injuries a rest. Also if you haven't already, invest in some pukka running shoes which are matched to your running (under/over pronate) style, makes a big difference.
OP, do you do all/most of your running on the road? I used to but stick 80% off road now and my shins like it so much more. I also try to split up running with cycling to give the impact related injuries a rest. Also if you haven't already, invest in some pukka running shoes which are matched to your running (under/over pronate) style, makes a big difference.
I had bad stress fractures, which were confirmed by specialists and scans! got them through excessive running with weights and in boots! hurt like a mother fooker! could hardly walk and they took months to heal and they have never been right since! best to stop if they sart to hurt and Id get them checked out if I was you!
Blast. It's no longer sore and I've been taking calcium etc but I suppose it's alternative exercises for a bit.
No worries with running shoes - I've got the correct type and they're brand new (since christmas) so when I restart they should be fine.
Think I'll leave off the rugby though. That link is
No worries with running shoes - I've got the correct type and they're brand new (since christmas) so when I restart they should be fine.
Think I'll leave off the rugby though. That link is
When you decide to start running again, go to a specialist shop and get kitted out properly.
I go to Easy Runner. Seriously, my first pair of proper trainers was like running on air compared to the high street crap I'd been using (unless you already have them). Typically, £70 wiil get you a pair of properly fitted trainers, and some 1000 mile socks too for extra comfort.
Finally, I'd recommend some high strength glucosamine for your joints. Cheap as chips from Healthy Direct
I go to Easy Runner. Seriously, my first pair of proper trainers was like running on air compared to the high street crap I'd been using (unless you already have them). Typically, £70 wiil get you a pair of properly fitted trainers, and some 1000 mile socks too for extra comfort.
Finally, I'd recommend some high strength glucosamine for your joints. Cheap as chips from Healthy Direct
Edited by pacman1 on Friday 19th February 17:30
I'd definitely recommend getting your shoes looked at and also I would get someone to look at your running style too, if you have a history of problems (which it sounds like you have) definitely worth doing. Somewhere like Profeet in London are great, I had shoes fitted there and also given specific exercises to strengthen what in my case were week Glut Medeus.
When you do start running again, start slowly and start on a treadmill.
Running on concrete is one of the worst forms of exercise you can do as well. Plenty of other things which are much kinder to the body.
When you do start running again, start slowly and start on a treadmill.
Running on concrete is one of the worst forms of exercise you can do as well. Plenty of other things which are much kinder to the body.
The_Doc said:
Why don't you go and get a diagnosis secured before getting on with dealing with it.
It may require Xrays +/- Bone scan +/- MRI.
You may be right, but get it confirmed.
How do you get these procedures done, bearing in mind I have no private medical insurance. I ask because I too have a running induced injury that's been around now for 10 days and hurts pretty bad and has not mproved one bit with resting.It may require Xrays +/- Bone scan +/- MRI.
You may be right, but get it confirmed.
dtswiss said:
The_Doc said:
Why don't you go and get a diagnosis secured before getting on with dealing with it.
It may require Xrays +/- Bone scan +/- MRI.
You may be right, but get it confirmed.
How do you get these procedures done, bearing in mind I have no private medical insurance. I ask because I too have a running induced injury that's been around now for 10 days and hurts pretty bad and has not mproved one bit with resting.It may require Xrays +/- Bone scan +/- MRI.
You may be right, but get it confirmed.
Gassing Station | Health Matters | Top of Page | What's New | My Stuff