I've run for about 2 years. My average milage is about 40-50 miles a
week (peak about 70 miles). In the the summer I'm adding cycling as
cross training to my running routine but decrease my milage by about
10-20% compared to times when I don't bike. I also lift weights 2-3
times a week to develop those muscles that I don't use while running and
I was diagonstic with a stress fracture in the joint part of my right
femur (where the femur attaches to the hip) about 3 weeks ago but I have
stopped running about 6 weeks ago due to the pain. Altough I see some
improvement so far as far as the pain level in my groin is concerned,
I'm still not nearly pain free and I cannot do certain type of stretches
or walk without at least some kind of pain.
Unfortunately, my doctor did not give me any recommendation (except for
increasing calcium and protein intake) what I should and could do, to
support the healing process.
Should I totally stop doing any excercise? Right now I'm doing a lot of
biking not to loose to much of endurance and stamina during the pause?
Are there any other things I could do such as certain type of strength
training, certain stretches or what else? What should I avoid in any
Thank you for any advice you may have for me.
Best Regards, Ilka.
Tough break Ilka! Proximal femur stress fractures are unusual, and very painful. Keep in mind that the optimal stimulus for regeneration (repair) of bone is biomechanical energy in the line of stress. In other words, intermittent weight bearing activities. Naturally, you should reduce the amount of weight bearinf according to your pain, so I suggest that you walk with a cane, for example, when your hip is sore. The pain in your groin is referred, and you can consider groin pain hip pain. In addition to the bike, start swimming, and also walking on the pool. Begin in deeper water, and gradually move to shallow water, always trying to be pain free in the water. Add running in the water when you feel ready, and when you can run in the water, start walking on the ground. (Again, use a cane initially).
A very usefull tool for you is a slide board, and possibly even roller blades.
Let me know how you are doing.