Træthedsbrud i Foden

HenrikGehlertBlog

Træthedsbrud i foden er nok mere almindeligt end først antaget. Jeg har tit selv hørt folk med træthedsbrud, men aldrig tænkt det skulle blive et reelt problem for mig selv.

Kort fortalt hvad træthedsbrud i foden er.

Brud i mellemfodsknoglerne – metatarsbrud – hører til de hyppigste brudtyper. Brud i femte metatars udgør omtrent halvdelen af tilfældene. Træthedsbrud (stressbrud) opstår oftest i 2. eller 3. metatars.

Hvordan opstår skaden?

De almindeligste årsager til denne type brud er klemskader, eller de opstår ved at foden støder ind i noget.

Brud kan også opstå ved vridning af forfoden. Træthedsbrud opstår som følge af en eller anden form for overbelastning af foden. Det kan f.eks. være langvarigt løb, march eller tunge løft.

Mangler erfaring og sparring…

Nå.. men nu har jeg så et træthedsbrud, og søger rundt omkring for at finde den bedste og hurtigste vej tilbage. Jeg er også undrende omkring det fortsat kan mærkes som dunkende fornemmelse sporadisk 8 uger efter bruddet.
Jeg har søgt på nettet om lignende historier og erfaringer, men har ikke kunne finde noget. Derfor tænkte jeg det var på tide én skrev lidt om sine erfaringer for måske afkræfte og bekræfte nogle ting.
Jeg har naturligvis læst i mine fagbøger fra fysioterapien, men der kan jeg ikke finde andres personlige erfaringer i.

4 uger med walkeren

For ikke miste for meget muskelstyrke og muskelmasse holdte jeg træningen ved lige i det omfang som var muligt. Det var ikke muligt med vægtbærende aktiviteter

Det var 4 lange uger med walker og krykker. Det er ikke noget som jeg ønsker prøve kræfter med igen! Jeg forsøgte så vidt muligt at holde mig til lægens instrukser netop for at gøre ALT, hvad som var muligt for at komme hurtigst muligt tilbage i mine løbesko efter træthedsbrud.

I skrivende stund er det 8 uger siden jeg fik mit træthedsbrud (dagen efter min fødselsdag, hurra). Jeg er nu begyndt at gå og jogge roligt på græs for at få det blødeste underlag. Der er nogen gange lidt ubehag inden jeg går i gang, men det forsvinder kort tid efter jeg er startet.

Vi spoler lidt tilbage…

Hvis vi lige spoler tiden 4 uger tilbage, hvor jeg afleverede krykker og walker igen. Da kunne jeg knap nok støtte naturligt på min højre fod. Jeg forsøgte at skåne det så vidt muligt, da jeg kunne mærke nogle jag i forfoden ved belastning. Det giver naturligvis god mening man er særlig sensitiv efter 4 ugers immobilisering uden belastning. Så det brugte jeg ikke meget krudt på at gå og tænke over. Jeg forsøgte i stedet at styrke min hoftebøjer og musklen gluteus medius for netop de to er væsentlige for almindelig gang og ikke mindst løb.
Et par uger efter med træning kunne jeg gå ture på 3-4km uden nogen smerte i foden, og mit gangmønster var blevet pænt (normalt) igen.
I mellemtiden har jeg suppleret min genoptræning med aquajogging og trænet kredsløbet på en Thorax Trainer venligst udlånt af Aarhus Skiklub.
1. dag inde i min 7. uge prøvede jeg med en forsigtig gang og jog-træning. Det var bestående af 15 min. gang herefter 3×4 min. jog med 2 min. kvik gang mellem og slutteligt 15 min. gang igen.
Der var en stor succes, og netop det skulle jeg have holdt mere fast i!

Dum eller lidt overmodig!

Dagen efter min første løbetur i 50 dage var jeg rimelig tilfreds og ved godt mod. Derfor lavede jeg den fejl, at jeg gik en tur på 4km og cyklede tæt på 40km stille og roligt. Det kunne mærkes i foden om aftenen, og den næstkommende dag, hvor jeg skulle løbe igen valgte jeg erstatte med en total hviledag.

Det er ekstremt vigtigt ikke være overmodig, og det er så nemt at fortælle andre. Det er nærmest en kunst ikke være lidt “dum” når man ikke har én person som dikterer præcis hvad man skal gøre for at komme hurtigst muligt ovenpå igen.

Hviledagen var god ved mig, og jeg kunne derfor godt gå/løbe igen. Denne gang 10 min. gang og 3×5 min. jog med 2 min. kvik gang mellem og 20 min gang til slut.

Symptomer – for meget eller?

Det som jeg har særlig svært ved er vurdere om jeg laver for meget. For jeg mærker flere gange i løbet af dagen det dunker lidt i foden. Det kommer rimelig sporadisk, og det kan sagtens være indbildsk.
Det som jeg har læst mig frem til er at disse symptomer kan vare alt fra uger til måneder OG op til ÅR!
Om ikke andet har jeg fået grønt lys fra lægerne om begynde på genoptræning igen.

Det som jeg selv læner mig op ad er smerteskala 0-10. Derfor noterer jeg hver morgen og aften i min notesbog på telefonen, og her må den ikke gå over 3 på noget tidspunkt. For så har jeg nemlig lavet for meget. Jeg tror endda jeg er en smule konservativ når jeg snakker en 3’er på den skala, men hvis den kommer over skal den altså klinge hurtigt af igen.

Jeg forsøger samtidig at få mine vitaminer for at styrke min krop bedst muligt. Måske endnu mere vigtigt er søvnen en væsentlig faktor, som jeg måske har haft tendens til at undervurdere. Det er altså når man hviler man heler og restituerer bedst 😴

Men hvordan skal man så forholde sig til et Træthedsbrud?

Jeg ved jo ikke helt selv, hvad der er den bedste plan for mig selv. Jeg ved godt, hvad jeg ville råde mine atleter til, og det er at respektere hvile, god aflastende fodtøj og måske endnu vigtigere færdes på blødt underlag!

Derudover vil jeg også lave lidt struktureret træning. Det vil være at følge et program, som er vejledende og kan tilpasses efter sine symptomer. Det nytter ikke noget man løber på en fod som gør ondt, så er det meget klogere at lave noget aflastende træning i stedet. Måske lave noget core-træning eller cykle en rolig tur.
Jeg vil også have smertedagbogen in mente, og læne mig op ad den. Den kan nemlig være en rigtig god guideline for dig selv. Det er vigtigt at være hudløs ærlig – den eneste man snyder er sig selv.

Vigtigst er måske tålmodighed. Det kan godt være det hele virker uoverskueligt, men følger man sine symptomer, så kommer man hurtigst i mål. Det er min plan.

Du skal være mere end velkommen til at kontakte mig på mail, Instagram eller Facebook, hvis du gerne vil have en at sparre med.
Henrikgehlert@gmail.com
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