Question:
What is the recovery time workout protocol for a compression fracture of the T12 and T13 vertebrae?
2 weeks before my first 1/2 Ironman I developed nagging back pain which became exacerbated by running. Knowing that I had to keep on training, I continued running nonetheless. Now it's almost 3 weeks after the completion of my 1/2 Ironman and I'm suffering the consequences of not listening to my body. Via an MRI, found out that I have compression fractures of the T12 and T13 vertebrae. They aren't sure why I developed these fractures, so I'm scheduled for a Nuclear Bone Scan.
I am in pain, and it is seeming to get worse. I haven't worked out for 4 days which seems like an eternity to me and I'm not feeling much better. I've got a sprint triathlon scheduled for this Sunday, and have signed up for 5 more (Olympics and Sprints) throughout the months of May, June and July. At this point I haven't received much guidance from my doctor as he's waiting to see the results of the bone scan, but I suspect that I'll not be doing any triathlons this season.
Please, any advice on what to do besides the common sense approach of laying of the training?
Many thanks!
Asked by claudbh - 2 answers - 1 year 2 weeks ago
From Duncan on our Facebook page:
'Comisserations, this type of injury is painful and quite debilitating. I'm not surprised the doctor is hesitant to recommend treatment untill the scan results as the degree of tear or disc bulge will determine treatment protocol.
However you will not be competing throughout May as rest is a primary recovery mode for this type of injury. Quite often the ultimate cause of the injury is the underlying factor that determines long term rehabilitation, what we call prehabilitation!
Stress or compression is usually absorbed by the lower drive train eg: calves, quads,hamstrings, glutes. Then the spine and discs should be supported by the core. If any or all of these underlying muscles are weak then the weak muscles supporting the spine/ discs ultimately take the load, weaken and fail!
Treatment therfore requires working backwards and ensuring that the muscles (particularly the core), are strong enough to absorb the loading from your excercise. The multi-disciplinary events of Triathalons ALL place stress on the underlying/overworked muscles of the back which support the spine.
Recovery MUST address strengthening these muscles if your are to avoid ongoing issues which could effect your invovement in the sport long-term. Hope this helps!'
Submitted 1 year 2 weeks ago by MichaelSIBThank you so much for the awesome advice! I concur that core work is key, and unfortunately has taken a back seat to my triathlon training. Once (if) I'm given the go ahead to continue working in some fashion, I will concentrate on core work despite my lack of knowledge on core-based exercises. I'll investigate my options as my understanding is that a strong core can offset many injuries. Many thanks!!
Submitted 1 year 2 weeks ago by claudbh