Daily Mobility Exercises by Dr. Kelly Starrett Forums Running Recovering From Bilateral Tibial Stress Fractures

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    • #229930
      AvatarAlberto Arape

      I know there’s a few tibial stress fracture/stress reaction topics open, but it seems none address pain and discomfort after the injury has healed when you’re trying to recondition. I’ve been struggling with bilateral tibial stress fractures for over a year and a half now (healed and re-injured coming back way too hard about 3 times), I’ve worked with a running coach to correct my form, do plenty of soft tissue/mobility work, taking Vitamin D/collagen and I was doing fine slowly ramping up with a walk to run program on the Alter-G, then the regular treadmill.

      However, ever since I transitioned to a regular running program on trails and the track I’ve been getting that familiar painful sensation in my shins. I haven’t increased my mileage by more than 10% and I’m following a program under the supervision of a coach. Perhaps I needed an even gentler increase in activity, but I’m in the Army and in a training pipeline and my cadre aren’t really willing to give me extra time to heal and figure stuff out.

      I was wondering if anyone had any suggestions for coping with this sort of pain and discomfort when trying to come back into running and rucking considering that taking a break from activity isn’t really an option. There must be something I’m overlooking or doing wrong.

      I appreciate any advice,

    • #235312
      Kaitlin LyonsKaitlin Lyons

      Hi Alberto,
      What have you done to address the situation?
      What has helped? What has not worked?
      Are your shoes/boots worn out?
      Are you doing any skills/drills before you run or as part of warm up?

      Are you warming up/cooling down? I realize you may have some restrictions on this based on what you are coming from/going to after.
      Warm Up: Brian MacKenzie Running Warm Up

      A second warm up one. Click to the second video, There is a 3 part shin splints too.
      The Ultimate Running Series

      Are you working up/down stream of where you are experiencing pain?
      The pre/post running mobility in the workout section of the virtual mobility coach may help.

      There are several run recovery episodes if you search the archive.
      Some are specific area, some are more general based run recovery.
      Episode 270: MobRx for Shin Splints
      Pro Episode # 37 – User Request Friday – Shin Splints
      Sunday, July 14th, 2019 – Relief from Shin Splints
      Wednesday, January 10th, 2018 – Shin Splints / Plantarflexion

    • #236347
      AvatarAlberto Arape

      Dear Kaitlin,

      Thank you very much for the reply.

      As far as what I’ve tried to address the situation; working with the running coach on my form was probably what helped the most since before I was running up on my toes which clearly overstrained my calves quite a bit. As far as soft tissue work, voodoo flossing is the most effective thing to deal with pain or swelling. Scraping and foam rolling doesn’t seem to do too much, but I still incorporate it to make sure my calf doesn’t get too tight. What hasn’t really worked is switching around shoes, orthotics or changing running surfaces. The most effective solution is honestly either to not run or to take some good old NSAIDs but neither is really an good option.

      My running shoes are relatively new, my walking around shoes (pair of flat merrill’s) and boots might be due for a change though.

      As far as my warm-up, that’s definitely been my weakest point with regards to pre/post-hab work and I’m trying to incorporate the one in the Ultimate Running Series (I’ll also be sure to check the Brian Mackenzie one). I have definitely noticed a difference between doing a proper warm-up and not as far as perceived rate of exertion and also pain.

      I am also working up and downstream, in particular doing a lot of work with my feet and ankle. Also I’ve noticed I have poor hip extension so definitely working on that.

      Thank you for the links and the help.

      Warm Regards,

    • #236704
      Kaitlin LyonsKaitlin Lyons

      Good to hear you are working with a coach on your running technique.
      When you are running is your heel kissing the ground?
      If not your calf is contracted all the time.
      Would an epson salt bath help?

      Good to hear a warm up is helping the situation.
      Are you doing any drills?
      If you need help on it let me know.
      We can put together some things to pair drills and a running program.
      Have you gone through the feet and ankle 14 day challenge?
      Roop and Jami have a 5 part foot & ankle series

      Roop & Jami’s Excellent Foot & Ankle Adventure | Part I

    • #237032
      AvatarJocelyn Martin

      Great resources, thanks!

      It looks like the Brian McKenzie vid is down. (no video on the link)

    • #237039
      Kaitlin LyonsKaitlin Lyons

      That will be updated soon. Hang tight.
      In the mean time here is a different link to it.
      Run Warm Up

      Hope that helps

    • #237295
      AvatarAlberto Arape

      Dear Kaitlin,

      I’ve been working on getting that heel down while I run; I used to be exclusively on my toes while running and needless to say not great for tibial stress fractures (probably what caused them in the first place, honestly). It’s definitely improved substantially. I haven’t tried epson salt baths but I’ll give it a shot.

      I’m not currently doing any drills, if you could offer any advice on that I’d definitely appreciate it!

      I’ll check out the foot and ankle challenge.

      Thank you very much for all the help,

    • #237408
      Kaitlin LyonsKaitlin Lyons

      Great to hear you are working with having your heel kiss the ground when running.
      Good to hear you are seeing improvements with the technique work you are doing.

      Email me ([email protected]) about the running drills to start incorporating.

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