Ross seeks advice from the Guru following a Jones fracture
- Related Injuries: Running
January 28, 2016
Hi
Couple of weeks back (5th December) I got a impact fracture to the Base of the 5th metatarsal which I believe is a Jones fracture.
I have finished my recovery of the bone and have been carrying out regular rehab exercises and also non impact gym work ie. Bikes, cross trainer, weights.
I have searched the Internet for possible techniques to help the process of starting running and the sort but have been unable to do so. Is there anything that can be done to help this and if not what time Frame would it usually heal properly in.
Thank you for any help,
I am graetful for your assistance
Yours sincerely, Ross
Ross
January 28, 2016
Hi Ross
Usual cooking time for a Jones fracture is about 6 weeks rest, then slowly and respectfully gradually start to increase your loading capacity.
You can experience mild discomfort (max 2-3/10) but nothing sharper or greater.
Getting back into running is best done by walk for a minute and then run for a minute and repeat until you’ve run for 5 (yes 5) cumulative minutes. 2 days rest and repeat. Another 2 days rest then walk for 1 run for 2 (for 10 cumulative minutes) few days rest and repeat. 2 more days then a 7 minute run.
As long as you start each run with no pain you can experience mild symptoms between the days.
When you’ve run for 7 minutes it’s now normally fitness that dictates what you do next, but the fracture is accepting load and performing well.
Time to dust off those kicks!
The Guru
