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Foot injury advice (Read 432 times)

    Boston qualifying race in 4 weeks and my Training going great. Just started to feel some pain in my foot (mid foot across the top outside portion). Possible stress fracture although based on what I have read a stress fracture is much more painful than what I have? Not sure what else it could be. More of a strong discomfort than pain. I took 4 days off but still started to come back during my 7 miler today. I dont want to jeopardize my current fitness level pre-marathon because I know I could probably load up on pain killers and grind it out. So the question is how long should/can I rest it without losing fitness and/or strength? Thanks

    2014 Goals

    Weight - 200 lbs (stuck around 211)

    2000 miles (1700 as of September 10)

    Stay healthy for Boston 2015

    Marathon - 3:05 (St. George in October)

    5k - 19:55 (19:43 July 4, 2014)

     

      Most of your training is in so that is a positive. The negative is that you probably need 7-10 days off if a mild injury/tweak. Discomfort is one thing and pain is another. It may resolve itself. It may just be a stress response/hot spot from your higher volume of training.

       

       I would suggest 3 things

       

      1. For then next couple runs, keep miles down a bit and intensity. Cross train a bit more.

       

      2. Before your run, soak your foot in some hot water while rotating ankle and moving toes to get it loose and warmed up. Start your run slowly and progress. If you can get through a couple runs this way without much discomfort, you can ramp up a bit again but don't crank it. You need to keep your fitness these next few weeks but don't need to go crazy with "work outs" and suffer a set back. It also may be a bit early to taper but in a pinch you could and take your chances on race day.

       

      3. Check or change the lacing on your shoes.

      Those who try, fail! Those who do what it takes to succeed, succeed!!

      JML


         

        3. Check or change the lacing on your shoes.

         

        +1 on this.  I made a simple change to lydiard lacing when I was experiencing some pain in the top of my foot between the metatarsals leading to the big toe and the second toe..  The change made the pain go away and stay away.  Your problem sounds somewhat different than mine but it cannot hurt to try.

         

        Diagram of the method here

         2014 goals: run a bunch....race some.....repeat...

          Thanks everyone.  Will give the rest, the warmup, and the lacing a try.  Will report back too!

           

          Fingers crossed!

          2014 Goals

          Weight - 200 lbs (stuck around 211)

          2000 miles (1700 as of September 10)

          Stay healthy for Boston 2015

          Marathon - 3:05 (St. George in October)

          5k - 19:55 (19:43 July 4, 2014)

           

          ValerieHill


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