The verdict is in: I have a stress reaction in my right tibia–which means I’m out from running for 4-6 weeks, and Dr. S said closer to the 6 week mark than 4.
What is a stress reaction?
It is a bone injury that is the beginning stages of a stress fracture. It takes about 4-6 weeks to heal properly, depending on the severity/symptoms (info obtained from Dr. S).
Dr. S basically diagnosed me by looking at my x-ray (he saw something that looked like nothing to me) and evaluating my symptoms/injury timeline.
exhibit B…apparently Dr. S saw something in this one
As soon as I got my diagnosis, I was relieved but disappointed. I was honestly hoping for shin splints or something muscular that can be fixed with maybe 1-2 weeks off from running, but that definitely is not the case. Life goes on, this isn’t the end of the world (or my running/triathlons).
The good news is that I don’t need to wear a clunky boot. After evaluating me and my shoes, Dr. S basically said my shoes I wear to work are crap and they need to be more supportive–none of this minimalist junk (his words). So that means I get to do some shoe shopping this weekend. He recommended Danskos, which I have worn in the past and had a little knee funk with them, but he also gave me a knee strengthening rehab plan to work on so I can wear better shoes.
The key to this injury is not jumping back in too soon, while trying to maintain my fitness.
My treatment plan is as follows:
1. Pool run like it’s my job. Four to five days a week for the next 4 weeks I’ll be hitting the deep end at the Y for some pool running fun. Good thing my iPod is waterproofed…I will also be strength training and doing a Pilates dvd and yoga for core and flexibility. I also get to ride my bike if it doesn’t cause any pain.
2. After 4 weeks of pool running, then I move on to 2 weeks of “aggressive treadmill walking”—this is per my rehab plan. I wasn’t sure what aggressive treadmill walking was, like do I walk with an angry face and throw air punches? No, it turns out it’s just walking at a consistent fast speed for a given amount of time. Also, at this time I will start doing “gentle pylometrics.” It involves a lot of hopping.
3. At the 6 week mark, I get to start a “return to running” program! I was advised against doing the couch to 5K program because the run intervals were basically sprint intervals for me (I was averaging 7:30 pace for my run intervals, and it really should’ve been closer to 10). I have a few plans picked out, but haven’t decided on one yet, because I have a little while till I need it–and yes, my calendar is marked for the exciting day.
Three more things:
1. My eating habits. I have slipped back into the I WANT ALL THE SUGAR way of eating and that has got to change. I’m not going to go completely back not the 21 Day Sugar Detox, but definitely going to be more aware of what I’m eating instead of mindlessly eating a piece of candy here and there at work and ice cream after work.
2. I get to start taking Calcium/Vitamin D supplement. Yay for giant horse pills (the gummy vitamins are disgusting, I’d rather just take the pill).
3. Really embracing this time off from running instead of whining about it. Yes, I’ll be pool running, but since I’ll be at my gym I’ll throw in some strength training which has been very inconsistent. I’ll also get to work on my swimming and cycling so I can improve those for next tri season. It will also give me a chance to really strengthen my hips so my IT bands won’t act up anymore.
Needless to say, I will be deferring the Richmond 8K (I’ll still be there cheering on Tyler at the half) and the Harbor Lights 5K to 2015. The Tacky Light Run in Richmond I still plan to do since it’s a fun run (it’s not one I planned on racing) and I can easily walk/run (depending on where I am in my return to run program) it and enjoy the Christmas lights and the runner’s costumes along the way.
So that’s all I’ve got for now. There will not be a weekly workout post on Monday because there have been no workouts, but I’m thinking about doing posts on my eats and obviously pool running/other workouts throughout this time of no running.
Have a great day!