Buckle in guys, this is a long one because the injury train is leaving the station and we’re on it.
I really do have the worst luck, because not only do I end up injured often, but I end up with some unusual injuries. This time around it is a stress fracture of the pubic ramus. To be exact, it is a “a healing nondisplaced transverse stress fracture of the anterior aspect of the right inferior pubic ramus, with moderate marrow edema and periosteal reaction.”
My diagnosis came the day after I was slated to begin my 18-week Grandma’s Marathon training plan and a week after I registered for the Brooklyn Half Marathon, so sadly those races are on hold, as are all others for the foreseeable future.
This injury is a scary one. When you search the injury, you mostly get LetsRun threads with people sharing stories of requiring 6, 9, 12 months to get back to running again after this injury. Optimistic tales are few and far between. As someone who just took 6 months off running, I’m not eager to do it again.
But there is also a selection bias. Those with long recoveries, I believe, are more likely to share their story or seek out advice on running forums. After a deep dive on Google, I did find some individuals who had “normal” 6-12 week (not month!) healing windows for this injury.
I also noticed a common thread for those who saw their injuries persist for months vs. weeks: they cross trained. Hard. Many of those who complained about their injury being stubbornly persistent used elliptical or biked from the moment of diagnosis. Those who recovered quickly rested entirely.
Given that research and my own experience with a stress fracture back in 2015 and my knowledge of my lifestyle (getting to/from work requires a minimum of about 3 miles of walking a day), I’m self-imposing a very restrictive recovery timeline on myself. I’m determined to be the best pelvic stress fracture patient around.
Here’s a timeline of my symptoms, some potentially aggravating circumstances and what I plan to do moving forward.
4 weeks Pre-Diagnosis, Week of January 14
I traveled to Turks and Caicos with my family. I packed an older pair of running shoes planning to just ditch them rather than pack them for the return flight. On my very first run, I thought, “Oww.” I was super tight and felt all out of sorts, but I ran anyway. And continued to run the rest of the week.
3 weeks Pre-Diagnosis, Week of January 21
I experienced my first symptom this week. I felt better running at home in different shoes the first few days, but then I ran a workout on Tuesday. It wasn’t anything too crazy, and the workout when really well, but the day after the workout I had a slight twinge at the top of my hamstring, right at the gluteal fold (you know – where you have that crease where your leg meets your butt). It was pretty minor, but I noticed it.
That same day, I had seen my Active Release Technique (ART) guy, and he broke up what he called a “huge manicotti” in my hamstring. A “meatball” he said, is a knot that is big and round. A “manicotti” is a knot that is big and long, like a manicotti noodle.
For the most part, it only seemed to bother me for the first few strides of a run, right as I was getting going. But then I didn’t notice it, so I continued to run the next few days. My progression long run that weekend felt fine, but I felt some minor pain after the run, so I decided to take a few days off to let it rest.
2 weeks Pre-Diagnosis, Week of January 28
After the few days off, I continued my training as usual, but cut out a workout I had planned. Easy running felt largely okay. Any pain I felt was really limited to the first few strides and the first few strides after any stop, like at a street light.
I had a 5K race on the calendar that was supposed to serve as the baseline heading into my Grandma’s training plan, so I ran that as usual, too, since the pain was restricted to the beginning of the run, so I was thinking maybe it was tendonitis. In fact, I won the race!
But then I did my long run the day after the race, and that wasn’t great. The pain was more persistent and it moved! Sometimes I felt it at that spot at the top of the hamstring, sometimes I felt it more on the inside of the leg down the adductor. Sometimes I felt it down at the knee. Later that afternoon, I had pain when walking as well. I immediately scheduled an appointment with my orthopedic doctor and decided not to run until then.
1 week Pre-Diagnosis, Week of February 5
My appointment was on Thursday, February 8. Like I said, I stopped running before then, but I did spin a couple days that week leading up to the appointment. I also had acupuncture that week on Tuesday in the hope that that would magically cure me (it didn’t).
My doctor was kind of confused by my list of symptoms at that point:
- Dull pain at the top of the hamstring / glute insertion
- Inconsistent dull pain on the lateral hip
- More of a shooting pain down the adductor when putting on pants / socks
- Pain on adduction against resistance
- Pain when pushing the door open with my leg / foot
- Rolling over at night causes pain in the glute area
- Sneezing or lifting something heavy causes pain in the glute /pelvis area
- Jumping on the right leg (where all the pain is) feels fine, but jumping on the left leg causes pain on the right side
- No pain when standing up
- No pain when going up or down stairs
My doctor thought that perhaps I had an adductor strain, but sent me for an MRI to be sure. He said I could run in the meantime. I ran once for 1.5 miles and it felt awful, so I decided not to do it again. The MRI was scheduled for Feb. 10.
The Diagnosis, February 13
My doctor called with the bad news on Tuesday, February 13. He didn’t have any experience with this kind of injury, though, so he referred me to a specialist. Turns out that specialist is a trauma doctor, since most injuries to the pelvis are caused by trauma. The soonest I could get an appointment with that doctor was Wednesday, February 28.
So I was left to develop my own standard of care for the first few weeks. Based on everything I read, I decided I needed to be aggressive.
1-2 weeks Post-Diagnosis, February 14-27
No walking, no cross-training, no standing up, no bearing weight / carrying or lifting heavy things. Sit down to put on pants. Goal: Stay entirely under the pain threshold. No NSAIDs, since they can slow bone healing. All the calcium (aiming for 1,500 mg a day).
The problem with a pelvic stress fracture is that a lot of very important muscles attach to your pelvis. You’ve got your hamstrings, groin and adductor/abductor muscles connecting from the bottom and your back and abdominal muscles connecting from above. For the inferior pubic ramus bone in particular, you have the adductor minimus, adductor brevis, adductor magnus and gracilis muscles all connecting. This is why lift my leg to put on pants or socks without pain.
To let the bone heal, I needed to limit the use of these muscles, which put stress on the bone.
Since my commute requires a lot of walking, I worked with my boss to be able to work from home for 2.5 weeks (the rest of the week of Feb. 12 through the week of Feb. 26. My goal was to keep my steps below 2,000 steps a day. I didn’t always accomplish that, but I did my best. Those 2,000 steps were just me walking around the house – going to the bathroom, going to the kitchen, etc.
During this time, walking stopped causing pain and I stopped feeling pain while rolling over in bed around the end of the first two weeks.
Hip Specialist, February 28
My visit with the hip specialist wasn’t very helpful. First, I got there at 8:30, my appointment was at 8:45, but I didn’t see the doctor until 10:30. Not impressed. (X-rays were speedy though – I was in and out of those in 10 minutes, done by 8:55 a.m.)
When the doctor finally graced me with his presence, he said my stress fracture wasn’t yet visible on x-ray, and he really had no additional insight into what caused it. He just said, “continue to take it easy and see me again in six weeks.” No extra guidance beyond that.
Like I said, far from helpful.
3-4 weeks Post-Diagnosis, February 28-March 13
I started working back in the office just a couple days a week, mainly for my sanity. Commuting is still a bear though (and expensive) since I’m still limiting my walking and taking cabs for part of it.
I’m targeting closer to 4,000 steps a day as I slowly bear some more weight. I’m mostly pain-free, but given that it wasn’t showing on the x-ray yet, I know I’m far from in the clear (especially since I have an unusually high pain tolerance).
(PLAN) 5-7 weeks Post-Diagnosis, March 14-April 3
I’m mixing things up hear and getting LASIK on March 15. I was planning to this later in the year, after the Grandma’s Marathon, since they recommend you don’t exercise for a couple weeks after the procedure. Since I already can’t exercise, I figured, why not now? This should also help my healing, since it will involve laying around the house listening to audiobooks and podcasts for two days.
I’m aiming start working in the office again full time the week after the procedure, the week of March 19. I’ll still avoid any extraneous walking, but resume the day-to-day commute.
(PLAN) 8-9 weeks Post-Diagnosis, April 4-17
My follow up with the hip specialist is scheduled for April 4. I’m really hoping that the bone shows strong evidence of healing and that I’m cleared to begin cross training. All I want for my birthday later that week is to be able to exercise again.
If I’m cleared, I’ll start rebuilding my poor, atrophied muscles on the spin bike.
(PLAN) 10 weeks Post-Diagnosis, April 18
If my body doesn’t hate me and the healing gods smile upon me, hopefully I can resume a return to running run/walk program.
16 thoughts on “Back on the Injury Train: Pubic Ramus Stress Fracture”
Wishing you a speedy recovery. I feel so bad for you because you JUST went through this and had such a great comeback in that 5K. I hope you’ll heal quickly and be able to start run/walking in April and back to running soon. It stinks to be injured but especially if you can’t cross train and an injury that affects your whole life, like the commute and all. Thinking of you, girly <3.
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Thanks, girl! At least I well be at peak mental fitness by the time this is all over if not peaking physical fitness – LOL. Also, I’m secretly glad it is a bone injury vs another muscle injury since bone is generally easier to heal.
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True, and it is good that you got answers and a diagnosis quickly so you could go ahead and prepare and start the healing process. I feel like often, the waiting game with dr’s appointments, insurance approvals, etc, makes healing from an injury take even longer, too.
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I am sorry to hear about your stress fracture and the slow healing. I kind of know what you are going through. I don’t have a stress fracture, I have a complete fracture of the hip and you don’t find anything about that anywhere because it usually does not happen to young people.
I am 10 weeks PO now, still on crutches and also still waiting for bone growth.
Hopefully we both get good news at the doctors and by the way, good luck with your Lasik. I had PRK done on both eyes and absolutely love the results. Never had problems and I see sharper (!) than 20/20.
Best of luck to you on both of your journeys.
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I’m sorry to hear about your hip fracture! That sounds awful. 10 weeks on crutches is awful! Hopefully you start seeing bone growth soon.
I can’t wait to wake up in a week and be able to see. It’s going to be such an interesting experience. I can’t remember life before needing glasses.
Wishing you the best in your recovery !!
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I’ll find out in two weeks at the 12 week follow up. Fingers crossed.
You will absolutely LOVE it and ask yourself why you waited for so long. Trust me on that, it’s the best thing ever! Good luck for it.
I’m so sorry I just accidentally deleted your comment when I was trying to reply to it. Damn app!
My recovery is going pretty well.
Crutches and no exercise for the first four weeks. Swimming with a pool buoy for weeks 4-6 and indoor cycling (sitting only) and weight training from week 6 onwards. I have muscle imbalances on my dodgy side so lots of weight training to even everything back up before we consider any running.
Keep the faith and stop googling! Everyone else’s story is not yours and you won’t find someone with exactly the same circumstances. It will just drive you crazy
Thanks for the update! The hard thing for me is that I don’t have a good doctor for this injury! I saw a specialist at 2 weeks and he just said, “Come back in 6 weeks [so at 8 weeks] and try to stay off it.” No more guidance than that. Far from helpful! I still have two more weeks until my follow up appointment and I’m more than ready for an update.
I don’t have a sports injury doctor either, but I do have a great osteo who is who found it in the first place. All the other “specialists” were crap.
I would recommend running your own tests. I got a full nutritional, hormone and thyroid blood panel done just to make sure it wasn’t caused by any of those and it was just over use. I also got a Dexa scan done which highlighted all the muscle imbalances but the myo guy figured that out with a few exercises anyway. It’s pretty uncommon, I think most just don’t know what to do.
I’m more focused on it not happening again so now that I can doing lots of strength work, trying to drop the body fat and upping every vitamin known to woman. The crutches helped (although it was horrid) and I used theracurmin as a natural anti inflam.
There are only negative “it look a year” people online. Just focus on you.
Sorry to hear about your injury, I had the same one! A stress fracture in the pubic rami. If you feel like digging through my blog posts from mid 2014 I will have details for you but in short I had six months off running, two months on crutches, and took a long time to get back on track. I wish you all the best, you sound positive and you’ll come out better off!
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Thanks! I just read a bunch of those old posts on my commute!
I really hope I don’t need 6 months! I just had a 6 month injury from Dec 2016-June 2017, so I really don’t need another one.
My next x-ray is a week from today, so fingers crossed. I’m optimistic right now. Next week at the time of the appointment I’ll be at 7 weeks post-diagnosis, 8 weeks since I stopped running and about 9.5 weeks since my very first symptom.
The bone still aches a bit, particularly if I sit for a while on a hard chair, but other than that, all my other symptoms are gone and I can finally put pants on without pain (a major plus). We’ll see what they say next week, though!
I am experiencing the same symptoms you described, so I am using your posts as a guide for self-treatment. This is really helpful!