Regain Pace After an Injury

by Shawn
(Buffalo, NY)

I recently fractured my fibula (4 weeks ago) and according to the doctor I am a little over half way there with my predicted recovery.

I have only been running for about two years but I have seen consistent improvement with my race pace over that time (as much as 6 minute decrease in 5k races over the last year).

Can anyone please give me some advice ands/or references for any excercises/activities that I can do so that I can regain my pace?

I know that it will take time (just not 2 years again I hope) so I am not looking for a quick fix.

I will be limited with the boot on my leg for the next 4 weeks, but I am looking for something that I can do for my lung capacity and muscles (which have seen a dramatic decrease in size in my right leg).

Thanks in advance.


Answer by Dominique:


Hi Shawn,
Thanks for your question about how to get back after an injury.

With the broken leg most cardio work is out of the question, but you can still do upper-body exercises.

I do some upper-body and core work with a medicin ball in circuit form. It does not take long to work up a sweat, I can tell you that!

That's what I would do in the meantime.

Then when the boot comes off, get back into running again. Take it easy in the beginning, you can't just start off where you left off.

It will take a little bit of time to get back to the level you were at, but you will find that it is a matter of weeks, maybe two months or so.



A rough rule of thumb is that it takes about as much time to get back to your previous fitness as the time you have had to take off.

Good luck with the recovery.
Kind regards,
Dominique