Tuesday, 5 February 2013

Analysis

A scrutinising x-ray of my left leg from the 28th of January 2013 showed a fracture.

Fracture!
When you run until you get a crack in your leg you know you've done something wrong. The result should of course be to take action, and do some changes. For most runners it is no option to stop running. A better idea is to come up with a theory on why the injury happened, and avoid doing the same mistakes over again. As you are given one till two months (depending on the state of your injury) free from running you might have time to do some thinking as well. Below is my analysis on why I got a "tibia stress fracture" from running.

First of all, this type of stress fracture is the most common stress fracture of them all. It starts feeling like normal "shin splints". It's hard for me to say when this started, but it has been an ongoing process over time. I guess it started as I began doing track sessions.

Biomechanics
A reason for being more prone to stress fracture than others might be your biomechanics. You can train your muscles, however the bone structure itself is slightly harder to alter. Due to difference from person to person some people will experience more extreme forces than others, while for example running. I have no idea if this is the case for me though.

Diet
Lack of calcium will lead to more fragile bones, and might be the reason for a stress fracture. Calcium sources that I frequently consume is yoghurt, milk and cheese. That I'm lacking calcium sounds strange to me. A blood sample could say something about this. Lack of vitamin D can also lead to weaker bones, as vitamin D affects the absorption of calcium and phosphate (according to Wikipedia). As you're not exactly spoiled with too much sun here in Norway (the last summers has been poor in Oslo) you might have to consume slightly more of the "sunshine vitamin" than if you lived somewhere under the sun. I was not too good with vitamin D, so now I've started drinking Tran every morning. Best thing, the taste is not bad at all, nothing compared to when I was a kid.

Running
The amount of running, and the surface you run on is definitively an important factor in such an injury. I went from almost no track running at all to two tough sessions a week. This happened over night as well. The track sessions were done in lighter shoes, and in much higher speed than any other running I had done before. I've had pain in my legs more or less after each track session. Strangely enough it was only recently that I felt less pain. As well, during my season break in Japan I did all my session on asphalt or concrete. The latter being very tough on your body. After I came back to Norway I increased the track sessions, at Bislett, to three times a week. The seemingly short and far from steep downhill at the track at Bislett feels like torture for your body if you go full speed. Running fast it's impossible to soften your step and the amount of stress your body takes there is definitively not good in the long term. So I don't think I'm far off target if I guess that my sprint project is the number one reason for this injury. It just became too much of the same, on hard surface, in light shoes and in high speed. Was it worth it? Absolutely! However from now on I will focus on other type of running, that is less harmful to the body. Just like the nice Sunday runs in Marka.

8 comments:

  1. Savnet "bad luck" på lista di....

    Nei du gutten: du får bare sørge for at denne frakturen får nok tran så tenker jeg den gror fort! ;-) Det er jo snart SRM arrangørløp vettu!

    ReplyDelete
    Replies
    1. Arrangørløpet spøker det for, om jeg ikke vil gå rundt vannet da, og det vil jeg nok ikke. Men sesongstarten bør være innenfor rekkevidde, spesielt med en spiseskje tran hver morgen ((:

      Heldigvis mye bra alternativ trening man kan drive med. I går ble det spinningsykkel, motbakkegåing på mølle og roing, etterfulgt av styrke.

      Delete
  2. Sending you a lot of positive vibes, hoping you get better very fast! :))

    ReplyDelete
    Replies
    1. Thanks a lot Neli, feel better already ((:

      Delete
  3. Man skal slette ikke undervurdere hvor vanskelig det er å få i seg nok D-vitamin når man bor i Norge. Jeg har hittil ikke greid å komme meg i det øvre sjiktet av normalverdiene (har testet flere ganger de siste årene), selv om jeg virkelig, virkelig har gått inn for det. Ganske skremmende å tenke hvilke verdier jeg da kan ha hatt når jeg slettes ikke gikk inn for det...

    Men uansett. Det er ikke alt man kan forklare, noen ganger må man bare "gilla läget". Men kanskje du skal bruke litt lenger tid på neste sprintpers? :-)

    ReplyDelete
    Replies
    1. Ja, uten D i kroppen når man aldri toppen. Tran hver morgen er i hvertfall en fin fin start. Den nye tranen smaker jo ingen ting lengre. Hvorfor fantes ikke den når jeg vokste opp? Jeg HATET hver morgen, når jeg måtte drikke tran, ugh.

      Sprintkarrieren er nok lagt på hyllen nå, tror jeg. Blir litt i overkant mye belastning for både kropp og sinn. Blir mer fokus på artige løp, som øyløpene og opp-kneik-løpene i Maridalen.

      Men aller først er det Telemark og "return to the 90s". Jeg bestilte mye nytt utstyr i går (ink. pudderplanker), og driver å leter etter et par racingski også. Med et par støvler i tillegg står Wyller'n for tur i første omgang, så blir det leting etter gla' pudder. Ai ai...

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  4. Hello friend, Do Contrast hydrotherapy works to heal this problem?

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    Replies
    1. Hello, Axel.

      That I do not know. I've read that "Experimental evidence suggests that contrast hydrotherapy helps to reduce injury in the acute stages by stimulating blood flow and reducing swelling." However, not sure if it will affect the blood flow enough for such an injury. An interesting question though! I might ask a friend of mine, that should know more about this. If I do I'll add an update here.

      http://en.wikipedia.org/wiki/Hydrotherapy#Contrast_hydrotherapy

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