Stress Fracture - eating to heal?

Question
I have a stress fracture on the outside of my right ankle, right above the little bone that sticks out.  I cannot continue my daily runs of 5-6 miles, and am fearful of gaining weight while this heals.  Can you devise a meal plan for me that will have adequate nutrients but not enough calories to gain?  I'm 5'2" about 115 pounds and 23 years old.  I usually run 5-6 miles a day, but had to take a week off recently due to family emergency.  I tried to hop right back into it, after a week off and a week of poor eating... and my ankle did not agree.  I've been told using the bike is okay, or the elliptical, but neither will work my leg muscles as desired, and neither will burn the same calories...  HELP, I just want to heal and not gain weight!

Thanks so much,
-Shannon

Answer
Shannon I really cant devise you a meal plan to be honest that takes a lot of time and history to give you a personalized plan and it would be unfare to my clients to hand that out to anyone asking. I hope you understand what I can do is give some general tips.

I would suggest taking the time off the running and yes you can use the elliptical Its low impact. I would also suggest in this time you could take up some resistance training that will strengthen the muscle you use in running and it will also cause your body to store calcium in your bones which will progress you healing. I would base your training on compound free weight move and really try and hit the glute and hamstrings. Things Like RDLs. and squatting if you can on the ankle. Id look to work mainly in the 3-5 reps range great form and NO pain build the strength this will do nothing but benefit your running. Running ( I know from experience) puts a beating on your bones this could actually be a great time for you to heal your whole body. The moves above will also have you burn a LOT of fat and preserve and even build muscle and bone.

Diet wise I would drop your carbs down lower then you are used to. You are not doing activity thats if requiring as much glycogen. Get in plenty of quality protein to fish, lean meat, Dairy, veggies and fruit avoid the processed grains and such. Dropping the grains and processed carbs alone will help you avoid excess fat gain. Add in some good fats. Start taking 6-10 grams of fishoils a day which will aid your healing, stopping fat gain and aid tendons and joint health. Take a good multivitamin.

You dont want o drop your calories low as you need them to heal I would simply make an adjustment in what you eat, eat Lots of good foods

Hope that helps,
Phil
www.staleytraining.com

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