You may not believe me when I tell you all that I have a sustained a 5th metatarsal fracture on my right foot after jumping on the bed....well, jumping off the bed. As i landed improperly on my foot and it buckled and i suffered a psuedo jones fracture of the right 5th metatarsal. My orthopod says it's right between a midshaft and jones fracture. I'm in an Aircast for now. I can bear weight with my boot on but my orthopod asked for a week of couch sitting, minimal weight bearing to go to the BR and kitchen and RICE. I will get re-evaluated on 10/29 to see how things are healing and to then see if internal fixation will be necessary. He does not think that it will. Anyway!....how the hell can i stay fit while not being able to run/walk/bike/swim at this time...or for the next 6 -12 weeks? He laughed at me when I asked about running a 10K in March. States my bone won't be ready for running for at least 8-12 months. What am I going to do. I have been doing sit ups and push ups but I don't want to be lop sided...strong on top but weak on bottom. I am worried about losing strength in my right LE and gaining weight. I'm already in a recovery mode despite the fact that this injury is only 4 days old. Any suggestions/help would be appreciated! I don't want to get mushy during recovery....especially when it's going to take place over the holidays. What the heck was I thinking jumping on the bed?!!??
I sustained the same injury in August of 2006 while playing basketball. I pushed-off and felt the crunch. It took me only a month to recover and here is how I did it: First, I got used to driving my car with my left foot. Next, got used to taking my air cast on and off multiple times per day. Then I went to GNC and got a concentrated Calcium and vitamin D supplement and went to Henry's and got the homeopathic remedy, symphytum. In addition to this, I purchased a pull buoy and did all of my workouts in the pool without kicking. By the time I had my follow-up x-ray, the fracture had filled in and I got out of the boot. My lower back was sore as my body realigned itself. It was pretty bad for the first two days and I've been fine ever since. I cannot tell I ever had a problem with that area to this day, just over one year ago. I hope your recovery goes as well as mine. From all this, I want the biggest take-away to be staying as positive as you possibly can during your healing process. I cannot stress this enough. Positive vibes equal positive results and this cannot be more true for healing yourself. The good news is bones fix themselves quicker and stronger than ligament and tissue damage. That bone you broke is so small. Just nurture your body and you'll be back. A 5k in March is not out of the question. I broke mine in August and ran a 50k on March 31st. Here is a picture of mine:
Social Media Specialist | Endurance Sports
Of course, everyone heals differently so be sure to listen to your doctor and your body.
Social Media Specialist | Endurance Sports
Thanks for the great suggestions. My break is much further down the shaft than yours. It's a transverse break across the bone but underneath it splits a bit and goes down the bone instead of all the way across. Wend to the ortho today and had more films. the bone is in good position and has not moved or been displaced. But no healing as of yet. He said minimum of 8 weeks in the boot 24/7. The area that is broken is known for notoriously poor blood flow which equals long healing time. Going back in 2 weeks for more films and to see if healing has occured. If no healing...discussing internal fixation. No swimming for me now....so, I'm sticking with sit ups, push ups and some weight lifting. Ironically, I've dropped about 8lbs since the accident...but I attribute that to depression. You are right about positive thinking. I got blasted with a bad cold this past week and have been throwing myself a pity party. DONE! Only positive thinking from here on out!
Yeah its much further down
yikes. Anyhow, do some research into those supplements I recommended. Also, use this time to read books and learn new things. I swear, if it wasn't for injury and recovery time, I wouldn't ever have time to read. I recommend Dean Karnazes' book, "Ultramarathon Man: Confessions of an All-night Runner". Or Pam Reed's book, "The Extra Mile (One Women's Personal Journey to Ultrarunning Greatness)". These are both truly inspiring and offer an amazing view into the lives of two extraordinary people. Check them outmaybe you already have?
You now have the opportunity to build yourself back up to the you that you want to be. You can only go up from here. Its your choice. We're here for you
Social Media Specialist | Endurance Sports
Welll, it's been almost 2 months and I'm still on non-wt bearing status! Good news is the bone is starting to heal. Will be on crutches until at least the New Year. But that's okay....I'd rather not have to have surgery! The surgeon is allowing me to ride my trainer for 10min day with my aircast but no resistance. I'll take that. It's going to be a long road to recovery but I can do it! I know I can. By this time next year I will be back to myself----even BETTER! Having an injury like this really puts things into perspective. I will NEVER take my body for granted again. Not being able to move, be active, run, walk or just dance is awful. I have vowed to myself to take better care of my body and soul. I wonder if I took better care of my bones if this wouldn't of happened. Anyway, can't focus on what you can't change====but you can focus on the future. I've decided to put my health first and stop giving to others and neglecting my body. This has truly been a time for healing====body and soul! Wish me luck on the final stretch of non weight bearing.....and send those bone healing vibes!
It's been a long 5 months and I finally feel like myself again. Foot pain is gone, air cast boot and crutches have been gone about a month now. Just really looking forward to PT and getting back to running again. Thanks for all the well wished during this trying time.
Annie!!! I'm so happy to hear you're back in action. So please share with us, what was your key to recovery? How did you maintain your fitness over the months?
Social Media Specialist | Endurance Sports
It was the most difficult thing I have endured in a long time. I have to be honest and share that I lost some strength, endurance and flexibility....despite my attempts not to.
I opted to not have surgical fixation. My orthopod was diligent with xrays and keeping tabs on my healing process. Lucky for me I work in the same hospital as him and could always hobble up to his office for a quick visit and xrays.
I was relegated to non weight baring status for over 12 weeks. That was the most difficult time. I used a lot of positive reinforcements like visualizing my bone healing, etc. Everynight I would meditate on healing and my body calling in good energy. Sounds kooky, but it really helped me. I used bands for strength and never took off that horrible boot!! (except for showers and bed)
I did lots of stretching once the pain was controlled and the bone was more near anatomical alignment. I was not allowed to swim/bike until Christmas Eve. My break was really precarious. I had to bike WITH the aircast boot on...and no jumps in spin class....just a nice easy ride. I can't tell you how many looks I got. He wouldn't let me swim just because was afraid I would fall at the pool with the crutches...and he's right. I am clumsy. But once those crutches were gone I was in the pool. I used a leg buoy at first as to not have to kick and concentrated on aerobic workouts in the water. I treaded with my arms for a while...but as time passed, the bone had a good amount of bony callus..I just went back to a normal stroke. By Jan 12, he let me attempt biking in my biking shoes...it worked. By Jan 14th I was in a shoe full time. I wore my Danskos b/c the were very supportive. I truly am not 100% comfortable in my tennis shoes yet. I still have some swelling and atrophy in that foot. PT starts on friday. I have some alignment issues after using crutches for so long. Hope to work that out during therapy.
Most of the pain came from atrophy as I transitioned into a shoe. Lots of toe pain, dorsal foot pain, CALF PAIN!!!! It was so giggly....i laugh about it now but it looked awful when the boot came off. However, I am totally pain free around the fracture site. I stopped having pain there just after Thanksgiving.
My husband was sooo supportive. He would remind me that my body is healing and that time will pass. Spring would be here and I'd be back on the bike in no time and at least it was dreary winter and not a wonderful summer. Snow on the ground made it easier to not be outside playing. My family would send me links to races next summer and very inspirational books. I did lots of reading and meditating. Deep breathing and relaxation were keys to my recovery. Helped greatly with the pain.
I am finding that I am still struggling with sadness as I progress back to my normal fitness level. Sad that I lost it so, so quickly. But I just keep reminding myself that I am whole again, I will never EVER take my body for granted again and cherish my ability to MOVE.
I am having some mild swelling. I notice it most after a long day at the hospital and when I'm wearing my cycling shoes. does anyone know how long it will be before this edema is gone??
Hi, Last week I was jump roping and landed on my right foot wrong and I'm pretty sure I now have the same injury you do Annie. I now have a boot on it and the doctor was really strict in saying that I can not put any weight what-so-ever on it because that bone is hard to heal and may require surgery if it doens't heel right. So no using it for 6 weeks! I've really been trying to stay fit during my recovery, but I've been so bummed because I had all these plans this summer, including races and swimming and not being able to run is just killing me. I've been doing arm, ab, and floor leg exercises to keep in shape, but I've been trying to figure out a way to do cardio without tiring out my one good leg. No luck so far though, any ideas?
Both Annie and Toby have great ideas on how to stay positive and ways to keep busy so I'll be sure to try those. And Toby, I'll look into those supplements. I also work at a summer day camp as a counselor and absolutely love it! Obviously I won't be able to do a few things such as the rock wall of hiking, but hopefully I still have the job lol. Camp starts in 2 weeks and I'll be on crutches for at least 2 1/2 weeks of camp out of the 6 total weeks, so hopefully no more then that. I'll also have to figure out how to drive with my left foot. I am also going to take a lifeguard training course, but guess now I'll have to wait to take the swimming part. I'm going to be a junior in college, but a few of my friends are graduating high school this year so that'll be fun going to parties and telling everyone what happened!
Use a chair or your couch...put your hands on the couch beside your legs, lift your bottom up off the couch with bent legs pulling your thighs up toward your belly..i.e. the only thing on couch is your hands and you are holding the rest in the air...this is good for abs...If you do the same but straighten your legs in front of you ..in a L shape...this works your abs and quads, hip flexors....If you can support your say half of your weight for a minute or so...you can do wall sits....Put your back on a wall, bend your knees till the angle of your knee bend is about 90 degrees, let your arms hang by your side or put your hands on your head...hold for 60 seconds...very good for quads and hams...even buttocks....Do one foot heel raises...stand on step..hold rail...let good foot heel hang off edge and then go up on toe on that foot and repeat...Unfortunately you can not do this on bad foot but it will work your other legs calf muscle well...If you combine what exercises you can do, create a circuit, i.e. do 15 or so reps of each exercise, and repeat whole circuit say two or three times, with no rest break...then you are working strength as well as endurance by doing all quickly in a row, mutliple times....Injuries suck and it takes patience to deal with them...hope this helps.
Thanks for the warm words of encouragement , I fractured my 5th metarsal a week go and it was the worst pain I have ever experienced in my life. This first week has been very challenging for me. But Im very optimistic about my recovery after reading your story. Im a letter carrier and I hope and pray I make a speedy recovery so I cant get back to my everyday activities. Im a little uncomforatble at the moment but Im still thankful because it could have been worst.