4 weeks into recovery I was released yesterday to ween off the the cam shoe and into a running shoe. No running, but ok to get on the trainer. Foot is still a bit swollen. I installed flat pedals on the trainer and have done 3 30 minute recovery rides at 50% of ftp, over the past 4 days. So far no additional pain.
My question for those that have had a fractured metatarsal is;
Would it be easier on my foot to do 2x30 minute sessions in 1 day with 6 hours in between or 1x60 minute session?
Second question;
Do I work up to a 60 minute per day by doing a 45 or split that into a 30 and a 15 with time off between them?
It’s gravel season and I’m trying to be good.
Thanks for any advice.
After four weeks the bone should have started knitting back together, from my experience with broken bones, use it or lose it. Last time I broke my elbow I was told I probably wouldn’t get full range of motion back, after a couple of days I ditched the sling and started roatating my arm from the elbow down which was quite painful, after four days I was on the trainer and used my sling when I got sore and was back riding flat routes outside after about three weeks, again quite painful. When I went for my check at the hospital after about a month the doctor was super impressed with the fact I’d got my mobility back 100%, I told him what I’d done and he said that that was the way to do it, but the vast majority of people are unhappy with the pain, I asked him if there was anything I need to be cautious of going forward and he said “not really, test it to destruction”. Basically, your foot will let you know if you’re overdoing it.
^this^ You know what it feels like when its broken, so you should be able to manage rehabilitation by judging the amount of pain, 2x30 is less load than 1x60, more importantly you’ll know before you start the 2nd 30 if its too much, whereas you might just force your way through the 1x60.
I had a suspected stress fracture during the Covid Pandemic so it never got seen by a medical professional. Remote consultation only and advised to avoid weight bearing, hobbling round my house helped out by my wife and kids. At 3 weeks it was too painful to put on my cycling shoes( because of toe spring) I was still struggling to put any weight on it after 4 weeks. After 5 weeks I started getting out on my road bike, at 6 weeks I was back to doing V02max intervals on the bike, After 7 weeks I could walk 1-2 miles non-stop but in hindsight that was too much too soon after 8 weeks walking was no problem and after 12 weeks I was running pain free.
I was in a boot for 4 weeks from a broken metatarsal injury and this advice is perfect. Do what you can without pain, splitting rides would probably be best. You can always regain fitness.
I broke a foot over a year ago and was out for over 2 months, it took a while but I actually ended up stronger than ever.
Id definitely say splitting is best. Once those endorphins kick in it is far too easy to overdo it/ignore pain. With the 2 x 30 at least you will know after the first session whether, actually, it’s made it worse.
Update for anyone with the same issue.
Been on the trainer for 2weeks. It’s now been 6 weeks since the diagnosis.
Did my first threshold workout (45 minutes). No foot pain. Still on flat pedals.