Stress fractures

[Sassy Rabbit]

So I have a stress fracture in my foot - and this is the second or third time that I have gotten one in the past three years (same foot, different bones). I'm in my mid twenties and I stay fit, so this shouldn't be a recurring problem.

When I had problems with them the first time, the orthopedic surgeon who treated me essentially told me not to come back once the MRI said my foot was clean, even though I was still having a lot of pain in the area. I'm seeing a podiatrist this time around, but I haven't been able to find someone who is interested in helping me figure out why this is happening and how prevent this sort of injury in the future. The general practitioner's who I am required to see by the student insurance policy are horrible unless you already have an idea of what is wrong with you.

Anyway - suggestions for treatment/prevention would be helpful especially if anyone has had similar problems.

 

[crt1530]

Stress fractures can result from weak muscles in the surrounding area. Many women wear shoes that leave the muscles in the foot with little strength and conditioning. Heels really are the worst thing you can do to your feet. I'd recommend walking around barefoot as often as possible and avoiding shoes with significant heels.

You are a runner, right?

 

[Sassy Rabbit]

I was at one point, before the first set, but not anymore - I tend to stick to aerobics or ellipticals now. I've been doing martial arts for the past few years and train on mats (barefoot). But sinceg I am having problems at the moment, and am confined to hiking boots, I plan to take up swimming when I return from break.

I also don't wear heels on a regular basis. Flip flops in the summer and sneakers in the winter. Still a student, so I can get away with it . Any suggestions on how I can strengthen the muscles in my foot?

 

[crt1530]

I'd start off spending my time at home barefoot and making a game of picking things up with my toes (e.g. socks) while I was watching TV or sitting at the computer. I'd also be taking calcium supplements and lifting weights (to increase bone density). Stress fractures result from repetitive impact, weak musculature, and low bone density. I can't really say which is your biggest problem, but the things I mentioned (particularly lifting weights) address all of the issues. Once your current fracture heals up, Nike Frees are great shoes for strengthening your feet. They are also very comfortable.

 

[Cerpin Taxt]

Originally posted by: Sassy Rabbit
Any suggestions on how I can strengthen the muscles in my foot?

I'm afraid we're gonna need to see pics first.

 

[crt1530]

Originally posted by: Cerpin Taxt

Originally posted by: Sassy Rabbit
Any suggestions on how I can strengthen the muscles in my foot?

I'm afraid we're gonna need to see pics first.

Foot fetish?

 

[Sassy Rabbit]

Originally posted by: crt1530
I'd start off spending my time at home barefoot and making a game of picking things up with my toes (e.g. socks) while I was watching TV or sitting at the computer. I'd also be taking calcium supplements and lifting weights (to increase bone density). Stress fractures result from repetitive impact, weak musculature, and low bone density. I can't really say which is your biggest problem, but the things I mentioned (particularly lifting weights) address all of the issues. Once your current fracture heals up, Nike Frees are great shoes for strengthening your feet. They are also very comfortable.

Hmmmm..... as far as weight lifting goes, I'm not interested in bulking up - will low weight with high reps do the trick? Also, do you happen to know how much calcium you can safely take without running into problems like kidney stones?

 

[Sassy Rabbit]

Originally posted by: Cerpin Taxt

Originally posted by: Sassy Rabbit
Any suggestions on how I can strengthen the muscles in my foot?

I'm afraid we're gonna need to see pics first.

Can't indulge this one for a few days. Besides, do you really want to see martial arts feet?

 

[GenHoth]

As a woman you will never get big or bulky. In order to keep the muscles smaller you lift high weight with fewer reps.

Here is a thread where another woman asked about the benefits of weight training

http://forums.anandtech.com/me...=2134269&enterthread=y

 

[Sassy Rabbit]

Originally posted by: GenHoth
As a woman you will never get big or bulky. In order to keep the muscles smaller you lift high weight with fewer reps.

Here is a thread where another woman asked about the benefits of weight training

http://forums.anandtech.com/me...=2134269&enterthread=y

I've done pilates as part of a strength work out a few times a week -out of curiosity, is there a benefit to doing weight training that you wouldn't get from a pilates or yoga routine that use only body weight?

 

[GenHoth]

Yes, they are good in their own ways. But weightlifting provides benefits above and beyond them, particularly bone density which can become an issue with many women.

 

[Sassy Rabbit]

Originally posted by: GenHoth
Yes, they are good in their own ways. But weightlifting provides benefits above and beyond them, particularly bone density which can become an issue with many women.

OK - so how do I determine how much weight I should be lifting - I don't mean to come across as argumentative, this is just not something I know a whole lot about. I know some guys who rotate and do arms/upper body one day and legs the next. Is there a benefit to do this for me - or should i do all muscle groups every day. Also - what is the relationship between weight lifting and bone density - this seems to definitely be something that i should work on improving....