Running Free of Injuries by Paul Hobrough

Author:Paul Hobrough
Language: eng
Format: epub
ISBN: 9781472913814
Publisher: Bloomsbury Publishing
Published: 2016-04-15T04:00:00+00:00

Tibial stress fracture

What is it?

The tibial stress fracture (For more detail stress fractures) is an overuse injury where the stress builds up and goes beyond that of shin splints. The recovery for this is usually at least six weeks of rest, sometimes longer and it is recommended that you avoid any sort of impact. Occasionally, you may need crutches for the initial period.

It is my experience that runners often come back too early from a stress fracture and can end up with a repeat injury. Six to eight weeks off running is required but you cannot just start running again at the end of the layoff.

The cause of the stress fracture needs to be established first: typically it’s caused by overtraining, not taking enough rest or ramping training up too quickly, often in the pursuit of marathon mileage. All too often there is a biomechanical fault, even if the person has been running for several years without issue. The fault can have come about as a build-up of muscle imbalance over time, a fallen arch or chronic tightness in a certain area. This build-up can be multifactorial, in the sense that a new job requiring a new sitting position can be enough to start the process, which becomes magnified once running.

Therefore when you find yourself rehabilitating from a stress fracture, take the time to review old race footage, the images you buy after a race and any coaching videos you might have, and look for areas of weakness, difference from left to right, a dropped shoulder, a tracking knee, a dropped arch etc. You need to take the time to strip back your technique, take on new drills, and strength and conditioning exercises.

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