From Sacral Stress Fracture to Running Again: Practising What I Preach

In February, I found myself in the unfamiliar position of being the patient rather than the physio. Seemingly out of nowhere, I sustained a significant sacral stress fracture. What followed was a long journey back — with plenty of lessons along the way.

Diagnosis Struggles

Getting clarity was far from smooth. Initial assessments were inconclusive, and I eventually had to push for a private MRI and then seek a second consultant opinion after a poor experience in fracture clinic.

Fortunately, my knowledge of the body helped me trust my instincts. The second consultant confirmed the fracture and advised what I already suspected: complete rest from running and impact activity.

💡 Tip: If you suspect a stress fracture, don’t ignore it. Push for an expert opinion and trust your gut — you know your body best.

Rest, Then Gradual Movement

For the first 12 weeks it was complete rest, other than daily life and work. After that, I was allowed short, light static bike rides every few days.

At 18 weeks, a repeat MRI gave me the all-clear to begin a graded return to impact.

Walk–Run Progression

This is where physio knowledge met runner patience. A 15-stage walk–run plan I use with my clients (which you can use too on the Kinni app) beginning with:

• 6 × 30-second runs within a 30-minute walk

• Progressing steadily towards a continuous 30-minute run

Every step was on the treadmill, programmed using the NoblePro Kinni app so speed and incline were controlled automatically.

Why treadmill first?

1. Plymouth isn’t flat — and I wanted to avoid the extra impact from downhill running.

2. If something felt wrong, I could stop immediately instead of being stuck miles from home.

3. Family life is busy at the moment, so the benefit of a treadmill means no excuses.

   
   

💡 Tip: With stress fractures, rehab should be 0/10 pain at all times. Unlike other injuries where “mild discomfort” may be acceptable, stress responses demand pain-free loading.

Strength & Conditioning: Non-Negotiable

Before injury, I was training at 17 miles with long intervals at 5:15 min/mile. After 18 weeks off, I knew I needed to rebuild gradually.

Being a bit older now, strength and conditioning (S&C) is not optional — it’s a permanent fixture in my training, just as I encourage for my patients. Cross-training has also been a big part of my recovery and will stay in the plan moving forward.

Managing Setbacks

In the 10 weeks since returning to running, I’ve had two small blips — taking extra rest and leaning more on cross-training. I also stepped back onto the treadmill after realising my outdoor runs were creeping too fast, on routes my body wasn’t ready for.

These adjustments aren’t failures; they’re part of the process.

💡 Tip: Returning from injury is never a straight line. Small ebbs and flows are natural — what matters is responding appropriately and not letting setbacks spiral into bigger problems.

What’s Next?

The plan now is:

• Continue treadmill-based easy running

• Add one weekly group session with coach Graeme Riley

• Build consistent 30-mile weeks leading into Cardiff Half Marathon as a marker race

• Then, hopefully, move towards the bigger goal: London Marathon

  
  

Final Thoughts

This journey has been humbling. It reminded me that even with the knowledge, the patience is the hardest part. But it’s also reinforced that the same principles I teach every day — graded return, pain-free progression, and the importance of strength — really do work.

Rehab isn’t about perfection. It’s about steady, sensible progress — and building the confidence to keep moving forward.