Hurt my foot

[goldfinch]

So yesterday I did a 34 mile hilly ride on my road bike, pushing it to my limits. Then I mowed the neighbor's lawn. Her lawn is small but it has a steep hill that she can't handle.And then the top of my foot, over the third metatarsal, really hurt. And it hurts today. I can hardly walk. I rode a short five mile leisure bike ride with spouse without pain, but an hour later I am miserable.

Oh man, I hope I didn't give myself a stress fracture. :(

I am 500 miles from home so it would be inconvenient to see a doctor. Right now I am icing it and raising my foot. I guess I'll play it by ear.

I really worry about not being able to be active. I am afraid I'll blow up like a balloon and be fat in a month. There. I said my fear.

Anyone have experience with this kind of foot pain? I know there is no way for me tonight on the couch to know if I have a serious problem or not, but this is my first injury from exercise.

[zoom-zoom]

Are your shoes maybe too narrow? I get pain like that if I'm in shoes that aren't wide enough (which happens a lot--I have a wide foot). I had issues like this with Sidis.

[Melalvai]

Regardless of whether you have stress fractures or not, you have an overuse injury. It may be serious already. It might easily develop into something serious (ie more long-term recovery).

I always thought if I got another foot injury I'd try to borrow someone's wheelchair so I could get some exercise. Then I'd end up with an upper back injury as well for sure. :D

[Kiwi Stoker]

Rowing machine maybe? Light spinning on a spin bike (no pressure on the foot)?

And too be honest if you do end up having to sit out a month or so, look at reducing your food portion size for calories. Make sure you stay busy so not to boredom snack. Energy in = equal energy out. (yeah this suggestion sucks I know).

[goldfinch]

Are your shoes maybe too narrow? I get pain like that if I'm in shoes that aren't wide enough (which happens a lot--I have a wide foot). I had issues like this with Sidis.

I have narrow feet and I think my shoes fit well. That said, I wore thicker socks yesterday than I usually wear.

[goldfinch]

Rowing machine maybe? Light spinning on a spin bike (no pressure on the foot)?

And too be honest if you do end up having to sit out a month or so, look at reducing your food portion size for calories. Make sure you stay busy so not to boredom snack. Energy in = equal energy out. (yeah this suggestion sucks I know).


Yeah, I figure I have to reduce my calories. I am not sure what to do to stay busy. I figure I need to let the foot rest a few days anyway.

I've never used a spin bike or rowing machine. But, there is a local community gym I can use and I'll check it out in a few days.

[Crankin]

As one who is finely attuned to the thickness of socks, that, combined with a downhill run and poor shoes, gave me a stress fracture last fall. But, I was able to ride with no problem. I wouldn't rule out riding, just the impact type stuff.
Ice it, anti-inflammatories, and not a lot of walking for a couple of weeks.

[OakLeaf]

(((((goldfinch)))))

How long before you can get somewhere there's a doctor you trust and can get consistent care? Maybe you should at least stop in a walk-in clinic and get it X-rayed?

No experience here. An ultrarunner friend of mine had a bad foot last year that he absolutely refused to get X-rayed and it did ultimately resolve on its own, but that's not necessarily the approach I'd recommend. :rolleyes:

[goldfinch]

As one who is finely attuned to the thickness of socks, that, combined with a downhill run and poor shoes, gave me a stress fracture last fall. But, I was able to ride with no problem. I wouldn't rule out riding, just the impact type stuff.
Ice it, anti-inflammatories, and not a lot of walking for a couple of weeks.

I have been practicing medicine without a license and cruising the internet on metatarsal injuries. Many seem to agree that biking can work. I am going to stay off of it today, it interfered with sleep last night, and ice it.

I'll try calling my doctor to see if she is willing to give any phone advice. I will be home the second week of May so I can address it then.

Certainly I am stopping the couch to 5k program I had started a few weeks ago.

[Crankin]

I waited 3.5 months to run again. I am fine now, with new shoes, but occasionally, I get a twinge when doing jumps in my training class at the gym. I was very concerned about how it would affect my nordic skiing this winter. That was fine, but snow shoeing bothered it some. Thankfully, we had no snow, and I only went twice.

[Wahine]

Sorry if I'm repeating what others have said here, I don't currently have time to read through the thread fully.

A stress fracture doesn't normally crop up all of a sudden like that. There are usually overuse symptoms present for a while before things progress to a stress fracture.

My guess (heavy emphasis on the guess part) is that your calves were tight from hill ride, that would limit the flexibility of your ankle so when you were working on the steep slope you likely over flexed through your mid to fore foot to compensate and may have sprained or subluxed a joint there.

Try rolling your calves (http://youtu.be/-jDel3bUnRg) using a foam roller or rolling pin and then roll your feet on a tennis ball or similar. Self massage the bottom of your foot and push up through the sole of your foot with one hand while flexing your toes downward (as if you're trying to pick something up with your toes) both actively and with your other hand.

Try doing it several times during the day and see if that helps. Even if you had a stress fracture, this self treatment will not cause you any harm so it's worth a shot.

I hope that helps.

[goldfinch]

Sorry if I'm repeating what others have said here, I don't currently have time to read through the thread fully.

A stress fracture doesn't normally crop up all of a sudden like that. There are usually overuse symptoms present for a while before things progress to a stress fracture.

My guess (heavy emphasis on the guess part) is that your calves were tight from hill ride, that would limit the flexibility of your ankle so when you were working on the steep slope you likely over flexed through your mid to fore foot to compensate and may have sprained or subluxed a joint there.

Try rolling your calves (http://youtu.be/-jDel3bUnRg) using a foam roller or rolling pin and then roll your feet on a tennis ball or similar. Self massage the bottom of your foot and push up through the sole of your foot with one hand while flexing your toes downward (as if you're trying to pick something up with your toes) both actively and with your other hand.

Try doing it several times during the day and see if that helps. Even if you had a stress fracture, this self treatment will not cause you any harm so it's worth a shot.

I hope that helps.

Thanks. I just tried it with a rolling pin. I have a major knot in my calf on the same side as my foot injury.

[SadieKate]

The i-knead is the mosted bested thing I have found (actually give by yellow) to deal with calf knots. I can sit on the floor and rest/move my leg on it while I respond to email or watch a movie. So much better than a ball or stick.

http://www.trisports.com/i-knead.html

For a very effective but initially more painful release, kneel on your hands and one knee while using the other knee to knead the other calf.

[JonnyRider]

Analyze your own shoes or socks to ensure that you don't have any abnormal buckles or seams that may be depressing to your foot. Try out placing an insole in your shoe to provide more support. You may also put on cycling sandals. Most of these shoes are made to safeguard and assist the feet throughout bicycling. Be sure your bicycle pedals, seat, and also handle bars are fine-tuned properly to meet your height.