The disappearance of pain with 10 jumps on the heel of the injured side was much faster in the air splint group: 14 6 days vs. 45 9 days. The time to complete the functional progression and begin specific training was much lower in the splint group: 21 2 days vs. 77 7 days. All athletes in the splint group took up the sport by using it as a preventive measure.
What you need to do is try to help biology. The problem is that even before you begin to train, must be worn long splint. FUNCTIONAL SYSTEM OF PROGRESSION OF STRESS FRACTURE AFTER STAGE I 1 .- Walk 1600 m. Step + or – alive. (If we do not have pain at 2).
2 .- 300 m. walk, jog 100m walking 300 meters, jog 100 meters, repeat up to 1600 m. 3 .- Walk 200 meters, jog 200 meters, repeat until 4 .- Walk 1600m 400m, jog 400m., Repeat. 5 .- Walk 400 meters, jog 800 meters, walk 400 m. Additional information is available at Eva Andersson-Dubin. 6 .- Walk 200 meters, 1200 meters trot, walk 200 m. 7 .- Walk 100 meters, 1400 meters jogging, walking 100. Stage II 8 .- Jog 300m, 100m run, repeat four times. 9 .- Jog for 200 meters, running 200 meters, repeat four times. 10 .- 400 m. Jogging, running 400 meters, repeat. 11 .- Jog 400m, run 800m, jog 400m 12 .- Jog 400m, 1200m run, 200m jog Jogging 13 .- 400 m., 1600 m. run, jog 200m If you regularly perform better on turf. Arena best flat and compact, but a clue. The stage II we use as heating, and started introducing III tasks. Stage III 14 .- Using 13 as the heating level now. Add two repetitions of 50 m. 50%, 2 x 75%, 2 x 100%. 15 .- Add 2 x 100 at 50%, 2 x 75%, 2 x 100% with 5 min. of rest between them. 16 .- Add 4 x 100 with 5 min. rest. 17 .- Add 6 x 40 with 3 min. rest. 18 .- Add 10 x 40 with 2 min. rest. Cycling Stage IV 50%, another 75% and another at 100%. A. – Race in “8.” Traverse an “8” with circles of 3 m. Diameter 50, 75 and 100%. B. – Running side by crossing his legs in front and behind for 20 min., Rest 5 seconds., And resume in the opposite direction. Repeat 4 times in each intensity. C. – Race back: run 20 meters, rest 5 seconds. and repeat four times. D. – Careers at table: make a square of 5 m. side. Touring five times in one direction and 5 in the contrary. E. – Vertical jump: jump with 50% of the effort and make a mark on the wall jump to reach it 10 times. Repeat 75 to 100%. If there is not pain, we are already well to return to training progressively. Specific training in stage V smooth progression. We must be careful, if we spent a day and it hurts a lot does not miss a day but again, we must start again.