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If your foot hurts AT ALL, stop! Core Exercises: Consult your physio, and let discomfort be your guide. Metatarsal Stress Fracture Exercisesĭepending on the severity of your injury, and stage of healing, you may find some exercises more appropriate than others. There are so many exercises you can perform during this reduced-weight-bearing period. With a number of weeks without running, you will suddenly have time to get in the gym, on the bike, and in the pool. For triathletes, this often means spending more time cycling (avoid big gear work) and swimming and aqua-jogging to maintain general fitness, and work on technique.īut don’t neglect the gym work! This is your opportunity to come back a stronger athlete. Look at this period as a time to get stronger in the weak areas you don’t normally have time to focus on. That means rest the foot – NOT the other 95% of your body! Sometimes you may be given an orthopaedic boot and crutches to minimise loading. Regardless of the severity of your Stress Fracture / Reaction, you will have been told to rest the foot, and minimise loading while the bone settles and heals.

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The internet is full of that sort of info… The meaty (and useful) information, is what to do once diagnosed! Metatarsal Stress Fracture Rehab Phase 1: Reduced Weight-Bearing Period I’m not going to go into the signs and symptoms of a metatarsal stress fracture or Stress Reaction. I’m going to write this article as a guide for rehabilitating the worst case scenario – a metatarsal stress fracture – enabling a successful return to running.

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Metatarsal Stress Fracture Rehab Guide > Free Download This in many cases, if left untreated, is the early stages of a full-on metatarsal stress fracture.

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I’ve been asked by a professional ironman triathlete (who will remain anonymous) to offer some advice / support, as he’s been diagnosed with a metatarsal stress reaction. This experience is one of the many reasons why I’ve become such a running technique nerd in my role as a running coach and rehab specialist! – With no recurrence of the problem… thank goodness! For good reason.īack in the days when I was playing rugby full-time, I suffered from not one metatarsal stress fracture but four (yes four!) in six seasons. Of all the blog posts I’ve written to date, this piece on metatarsal stress fracture injuries is probably the closest to my heart.

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I’ve been where you probably are right now… It sucks.

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