If You Have a Metatarsal Stress Fracture… WATCH THIS

In this video, I’m going to show you some
great exercises to get your body ready to run again after a Metatarsal stress fracture. So you’ve been told that the foot pain you’re
suffering with is a metatarsal stress fracture. This is one of those injuries that I can unfortunately
speak about from personal experience. I can definitely confirm that this isn’t an injury
you can run through! As you’ve no-doubt been told, resting the
foot is hugely important to allow the the bone tissue to heal properly. However it’s important to remember that
while you’re resting the foot, there’s still loads you can do in terms of exercise. With the right rehab plan we can make sure
that when the time comes, you’re ready to get back to running stronger than ever. After all… it’s the foot we’re trying
to rest. As long as we’re careful to protect the foot there’s still the other 95% of
the body that we can work on! I’ve actually created a free downloadable
Metatarsal Stress Fracture rehab guide to go alongside this video with a series of bonus
exercises and rehab progressions. I’ll leave the link in the description of this video
– be sure to check it out Now, let’s take a look at the various different
phases of metatarsal stress fracture rehab and check-out a few of the key exercises you
can be working on at each stage… Ok so during this early stage of your injury,
we of course have to protect the foot from undue loading and stress while the bone begins
to heal. Whether you’re in a protective boot or not,
the this period of time where you’re not using the foot normally can have consequences for
areas higher up the body, such as the hips and the low back. While you can’t load the foot too much at
this point, you can still promote good movement throughout the rest of your body. Here are a couple of hip and back mobility
exercises you can work on without damaging your foot. Start on all fours. From there, take one knee
and bring it forwards towards your elbow. From there bring the knee out to the side
and straighten the leg backward from the hip. Repeat this circular movement ten times, then
reverse the movement. Aim for three sets of ten on each side. Laying on your front, reach your left foot
and leg back and across your body to touch the ground on the right of your body. You’ll feel your glutes and low back working
as you extend the hip through movement. You’ll also be getting a great stretch through the
front of the hip. Repeat this on your right and left alternately,
and aim for three sets of 10. In the same way, while you’re not using the
foot normally, sometimes the ankle and foot it self can get a little stiff. This simple a-to-z exercise where you ‘write’
the letters of the alphabet with your toes gives your foot and ankle a thorough workout
in all planes of motion. When your Physio gives you the go ahead to
begin gradually loading the foot again, any exercise where we work on balance and stability
is a great option… just as long as nothing you do causes your foot pain. This single leg toe touch exercise is one
of my favourite balance and single leg stability exercises for runners! It’s so simple yet
so effective… Standing on one leg, maintain your balance
as you keep your back straight and pivot forwards from the hips. Reach down to touch your big
toe with your opposite hand, then stand up straight again. Of course it’s not just about the foot…
As I mentioned regarding mobility, we also need to address the hips when it comes to
keeping important muscles such as the glute complex in good functional condition. I really like this variation on a step-up
exercise where we add a resistance band just below the knee to force you to work harder
through those all-important abductor and external rotator muscles of the hip, such as glute
med and upper glute max. Keep the movement slow and deliberate while
stepping back and forth over a step for three sets of 1 minute When it comes to gradually returning to running,
there are also a number of exercises you can work on to build strength around the foot,
ankle and lower legs. When the time comes to resume running gradually,
your Physio should give you an appropriate return to running programme so that you can
gradually increase the cumulative stress on the injured metatarsal. Alongside the running programme you should
also ask your Physio about exercises you can use to compliment running in gradually reintroducing
the loading. Exercises such as heel and toe walking are
great for building strength and endurance in the muscles around the ankles. Jumping rope and jumping on its on are both
great low level ploy strict drills which will help you condition the low legs, feet and
ankles for running. As with the obvious progression – hopping – care should be taken in performing
these post metatarsal stress fracture. Little and often is the way forwards with these exercises,
so as to not overload the bone tissue as it remodels. I usually find that 5 X 20sec bouts of an
exercise like jumping rope is an adequate training load to begin with. Not too much,
but enough to have an effect. If you’re unsure, please always check with
your Physio. Best of luck with your rehab, and don’t
forget to check the link in the description to pick-up your free metatarsal stress fracture
rehab guide.

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