Can You Run on A Stress Fracture?
Have you ever felt pain in your foot and wondered if you have a stress fracture? Do you want to know how to tell if you have a stress fracture? In this episode, I had the pleasure of talking with Podiatric Foot and Ankle Surgeon, runner, and triathlete, Dr. Elizabeth Bondi, DPM from Northern Illinois Foot and Ankle Specialists. Dr. Bondi provided a ton of value educating us on diagnosis, prognosis, treatment, prevention and how we can get back to running after a stress fracture.
This episode is filled with so many important facts and information. Dr. Bondi is brilliant with her knowledge and shares fantastic content for the running community.
Dr. Bondi shares the answers to many questions including –
- What is a stress reaction or stress fracture?
- What causes a stress fracture?
- How do I know if I have stress fracture?
- How to diagnose a stress fracture in the foot?
- Can you run on a stress fracture?
- How long do stress fractures take to heal?
- What happens if a stress fracture is left untreated?
- What exercise can I do with a stress fracture in my foot?
Click the video below to watch the LIVE video within the Healthy Runner Facebook Group
Within this episode, we discuss many different methods to prevent stress fractures. One of the most important topics is making sure that as a healthy runner, we are focusing on strengthening our muscles and not running to train, but training to run! A big risk factor for stress fractures involves weak musculature and not having strength training in your program.
In the following section of our blog, we’ve linked the videos to exercises and stretches that can be beneficial to you as a runner! Dr. Bondi talked about the importance of incorporating these into your program for preventing stress fractures. Please take a moment to check them out and add them into your training program!
- Strength Training for Runners
- How to strengthen and bullet proof your core and hips to prevent stress fractures
- Exercises to improve first toe mobility
- Strengthening exercises for the Glutes
- A stretch for the hip flexors!
- Pre-Run stretches for the hamstring
- Stretches for the calf to increase ankle mobility
Connect with Dr. Bondi at Northern Illinois Foot and Ankle Specialists.
Email: drbondi@illinoisfoot.com
Instagram:@northern_illnois_foot_ankle
Facebook:@illinoisfoot
Website:https://illinoisfoot.com
YouTube:@foot&Anklepros
Are you thinking about running a virtual half marathon this year? Maybe you are thinking about tackling your first half marathon or you could be an experienced half marathon veteran looking to get your running fitness back during COVID.
Guys, I created a program for you and I took everything I learned over the last 17 years as a physical therapist and running coach and packaged it together to create an 8-week virtual and in-person training program to help you conquer your fall virtual half marathon!
With this program, I will provide you with new concepts and techniques each week that will help build you up in reaching your half marathon goal. As each week passes, you will find your strength and endurance improving, preparing you for everything your 2020 virtual race has in store, without injuries along the way. On race day, you will find a new level of confidence in your running ability being faster and stronger than ever before.
The result: Accomplishing 13.1 miles during a global pandemic when all in person races have been cancelled!
Click the link below to learn more!
You can also listen to the in depth explanations of these tips on the Healthy Runner Podcast…available wherever you get your podcasts!
Here is what other runners are saying about the podcast
https://sparkhealthyrunner.com/half/
Thank you (running friends) for taking the time to read and I hope you enjoy the podcast episode!
Warmest regards,
– Duane
Duane Scotti, PT, DPT, PhD, OCS
Have you been running but you are not getting the results you are looking for? Are you looking for a plan beyond google that will provide structure, is individualized to your busy schedule, and will keep you injury free?
I am excited to announce that I will be expanding my personalized coaching services to guide you in taking your running to the next level!
The SPARK Healthy Runner Program includes:
– 100% customized training plan developed and monitored by myself as a running PT and Coach.
– 100% customized strength plan developed and monitored by myself
– Modifications to your plan as needed.
– LIVE on-boarding coaching call by phone or video chat with myself
– Weekly workout analysis and accountability through your coach.
Click THIS LINK for a FREE 20 minute phone consultation and let’s chat to see if this program is a good fit for you!
[Even While Recovering From A Global Pandemic]
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You can teach an old dog new tricks!!! I have never considered myself a runner and I knew I needed to be smart about it because I am no spring chicken. Spark preached getting strong and healthy to be injury free and they practice what they preach. I am soooo glad I made the investment in me! I finished my half marathon last weekend and couldn’t be any happier! The program fed me all the steps I needed to essentially learn how to run long distance, build strength, nutrition help, a forum of other runners and probably most important was the 1:1 coaching. I had no idea how to tackle training for a 1/2 marathon and this program broke all of it down, had it individualized for me and we tweaked as we went to make sure I was staying healthy and strong. I had so many questions the week prior to my race and Coach Cat was always there for me and answering all the questions and issues I had-and believe me there were a lot! The biggest benefit I think I got was the strength. I am strong and fit. But most important was what I gained emotionally. I built confidence and strength I didn’t know I had, even at my age. Honestly could not have done this without Spark Healthy Runners!
My Healthy Runner journey started after I had battled bilateral achilles pain for a few months and was frustrated how it affected my running. As soon as I talked to Duane I knew I had made the right decision. His positivity, enthusiasm and genuine care are infectious. The training plan that was tailored to me included specific exercises to rehab my injury and I was so excited that I didn’t have to stop running. It took patience to only run slow for a few weeks but I trusted the process and it got me me to where I am now: running pain free. We made adjustments to the plan throughout whenever needed having someone in your corner that is always there with guidance and support throughout the process was invaluable.
I just ran my second half marathon, both with Duane’s coaching, and PR’d by over 9 minutes! I got all choked up in the last mile when I realized that I felt strong and could still kick it up a notch.
I’m so thankful for the Healthy Runner program, community and the entire coaching team for all the support!
Wanting to run more consistently, and to increase my long run distance and total weekly mileage, I was concerned about hip pain due to hip alignment issues. This is an issue I had when I trained for my first half marathon several years ago. Having listened to the Healthy Runner podcast for the past couple years, I knew Duane Scotti could help. I signed up for the four-month strength and running training program and am extremely happy with the results.
The program Duane and Coach Whitney developed for me was exactly what I needed. It was tailored to my needs and to my target race. Coach Whitney was very helpful, and with the biweekly coaching calls, we were able to fine tune the program based off my performance and feedback.
At the end of the program, I completed a 10K trail race feeling strong and pain free.
I highly recommend Duane Scotti and the Healthy Runner training programs.